Routine A - Rotation 4 - Back & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 170-8 x 150, DS:6 x 170-5 x 150

Bent Over Bar Rows
warms x 2, DS: 8 x 215-8 x 195, DS:7 x 225-7 x 205, DS:7 x 225-7 x 205

Standing Single Arm Cable Row
12 x 125, 12 x 130, 12 x 140

Deads with Chains
16 x 225, 12 x 235

Sprints Bike 30 Minutes
SSC 35 Minutes