Routine B - Rotation 3 - Back, Calves and Cardio

Wide Pulldowns
warms x 3, DS:6 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Row
12 x 140, 12 x 145, DS:12 x 150-12 x 130

Bent Over Bar Row w/Chains
16 x 145, 13 x 155, DS:11 x 155-(10 x 45 - no chains)

Donkey Calf Raises
warms x 2, 15 x rack + 60, 13 x rack + 60, 12 x rack + 60

Sprints Eliptical 5 minutes
SSC 30 Minutes