Routine C - Rotation 4 - Back, Calves & Cardio

Pull Ups
warms x 2, 12, 11, 10, 9

Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-7 x 235 (back strain skipped last DS)

Seated Cable Rows
12 x 145, 12 x 145, 10 x 150

High Cable Pulldowns
15 x 105, 14 x 110, 10 x 110

Standing Calf
warms x 3, 12 x 400, 10 x 425, 10 x 475

Sprints Eliptical 10 Minutes
SSC 30 Minutes