Rountine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 2, DS:9 x 190-8 x 140, DS: 6 x 196-6 x 145

Bent Over Bar Rows
warms x 2, DS:8 x 235-8 x 185, DS:8 x 245-8 x 190, DS:6 x 250-8 x 195, 25 x 165

One Arm Seated Cable Rows
12 x 105, 12 x 105, 11 x 105

Deads w/Chains
(Lost one chain during second set. Had to stop remove chains for 4 more reps)
10 x 295, 6/4 x 300 (chain fell off), 14 x 225 (no chains)

Seated Calf Raises
warms x 2, 15 x 130, 14 x 130, 13 x 130

Sprints Elliptical 7 Minutes
SSC 30 Minutes