Routine B - Rotation 3 - Back, Calves & Cardio

Lat Pulldowns - Palms in
warms x 3, 6 x 200, 6 x 205, 5 x 210

DB Bent Over Rows
warms x 2, 9 x 105, 8 x 110, 7 x 115, 20 x 80

Close Grip Seated Cable Rows
warms x 1, 12 x 175, 12 x 180, 10 x 190

Bent Over Bar Rows for Reps
warms x 1, 17 x 205, 14 x 205, 20 x 135

Donkey Calf Raises
warms x 3, 15 x Rack +150, 14 x Rack +150, 13 x Rack +150

Sprints Elliptical 7 Minutes
SSC 20 Minutes
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes