Routine A - Rotation 1 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-5 x 155, DS:6 x 185-6 x 155

Bent Over Barbell Rows
warms x 2, DS:8 x 215-6 x 195, DS:8 x 195-8 x 165, DS:8 x 195-8 x 165

Standing Single Arm Cable Row
12 x 100, 12 x 105, 12 x 110

Deads with Chains
15 x 225, 14 x 225

Seated Calf Raises
warms x 3, 14 x 140, 13 x 140, 12 x 140

SSC 30 Minutes