Back and Legs

warmup- 5min cardio
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T-bar one arm row with leg extensions
1. 15 each / 20
2. 12 each / 10 plus 2 holds
3. 10 each / 8 plus 2 holds
4. 10 each / 6 plus 2 holds
5. 8 each / 4 plus 2 holds
6. 8 each / 3 holds
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hammer strength lat pull alternating with leg curls
1. 20 total / 20
2. 18 total / 12 plus 1 hold
3. 16 total / 10 plus 2 holds
4. 14 total / 8 plus 2 holds
5. 12 total / 6 plus 2 holds
6. 10 total / 3 holds
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squats with strait leg dead lift into shrug
1. 8-10 / 8-10
2. 6-8 / 6-8
3. 6-8 / 6-8
4. 4-6 / 4-6