Back and Legs

Warmup : 5min cardio
-----------------
high rows with single leg / leg press ( plate shrugs while waiting )
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6-8 / 6 each
-----------------
Tbar row with hack smith squat (air squats while waiting )
1. 15 / 12
2. 12 / 12
3. 10 / 10
4. 8 / 10
5. 6 / 8
-------------------
Routine * remainder of time
- 6 pullups
- 6 Romanian deadlifts