monday:back and shoulders

warmup:5min light cardio
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*this week will consist of higher reps with a 90sec rest inbetween sets

high wide-grip rows with forward raises extending above head
1.15 high row / 8 each arm raises
2.20 high row / 9 each arm raises
3.25 high row / 10 each arm raises
4.15 high row / 11 each arm raises
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bar clean with shrugs
1.15 cleans / 15shrugs
2.18 cleans / 20shrugs
3.20 cleans / 25shrugs
4.23 cleans / 30shrugs
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kettle bell swings with lat pulldown holds
1.8 each arm/ 5holds
2.9 each arm/ 4holds
3.10 each arm/ 3holds
4.11 each arm/ 3holds
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machine mid rows with back extensions
1.15rows/ 15 extensions
2.18rows/ 18 extensions
3.20rows/ 20 extensions
4.22rows/ 22 extensions