Routine B - Rotation 4 - Back, Calves & Cardio

Lat Pulldowns
warms x 3 , DS: 3 x 180-6 x 150, DS:5 x 170-5 x 150

DB Bent Over Row
warms x 2, DS:8 x 100-8 x 80, DS:7 x 100-7 x 80

Close Grrip Seated Row
12 x 140, 12 x 140, 10 x 145

Bent Over Rows x Reps
16 x 145, 16 x 145, 16 x 145

Seated Calf Raises
warms x 3, 16 x 70, 16 x 70, 16 x 90

Sprints Bike 40 Minutes
SSC 20 Minutes
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PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes