Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
warms x 1, 11, 10, 8, 8

Deads
warms x 2, DS:5 x 285-5 x 235, DS:6 x 265-7 x 215, DS:6 x 265-6 x 215

Seated Cable Rows
12 x 145, 11 x 145, DS:10 x 145-10 x 110

High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105

Stand Calf Raises
warms x 3, 12 x 375, 11 x 400, 10 x 425

Sprints Eliptical 10 Minutes
SSC 45 Minutes
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PM Cardio
Sprints Bike 20 Minutes
SSC 20 Minutes