Routine A - Rotation 2 - Back, Calves & Cardio

Extra Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 180, 7 x 185

Bent Over Bar Rows
warms x 2, 8 x 185, 8 x 225, 6 x 225

One Arm Cable Rows
warms x 1, 12 x 90, 12 x 100, 10 x 100

DB Pullover
warms x 1, 14 x 70, 11 x 70

Seated Calf Raises - skipped for cardio

Sprints Elliptical 10 Minutes
SSC 20 Minutes

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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes