Routine A - Rotation 3 - Back, Calves and Cardio

Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 170, 6 x 180

Bent Over Bar Rows
warms x 2, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135

One Arm Seated Cable Row
12 x 60, 12 x 70, 12 x 80

Deads for Reps
12 x 225, 10 x 225

Seated Calf Raises
warms x 3, 13 x 120, 13 x 120, 11 x 120

SSC 30 Minutes