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

DB Bent Over Rows
warms x 2, DS, 8 x 100-8 x 80, DS: 7 x 100-8 x 80-7 x 75

Close Grip Seated Row
12 x 145, 12 x 150, 10 x 155

Bent Over Bar Rows w/Chains
15 x 145, 14 x 145, 12 x 145

Donk Calf
warms x 3, 15 x 150, 14 x 150, 12 x 150

Sprints Eliptical 7 Minutes (1 minute sprints)
SSC 25 Minutes