warmup: 5min cardio
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lat pulls with preacher curls
1. reg 15 / 15
2. wide 10 / 12
3. reverse 10 / 10
4. behind 10 / 10
5. reg 6-8 / 8
6. wide 6-8 / 8
7. behind 6-8 / 6
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bent over rows with easy bar curls
1. 10 each / 12
2. 9 each / 12
3. 8 each / 10
4. 7 each / 10
5. 6 each / 8
6. 5 each / 8
7. 4 each / 6
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* if time routine (remainder of time)
- 45 sec. sprint
- 20 low row curls
- 20 plate shrugs
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