Routine B - Rotation 3 - Back, Calves & Cardio

Pulldowns
warms x 3, DS:6 x 180-6 x 150, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:6 x 110-7 x 90

Close Grip Seated Row
12 x 140, 11 x 145, 11 x 145

Bent Over Bar Row w/ Chains
15 x 145, 14 x 145, 13 x 145

Donkey Calf Raises
warms x 2, 13 x rack+90, 12 x rack+90, 12 x rack+90

Sprints Elip 20 Minutes (20 sprints)
SSC 35 Minutes
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PM Cardio
Sprints Bike 40 Minutes
SSC 20 Minutes