Back

warmup 1: 5min cardio

warmup 2: inverted row 100 reps
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alternating lat pulldown singles with straight bar bent rows
1. 24 total / 15
2. 20 total / 12
3. 18 total / 12
4. 16 total / 10
5. 14 total / 10
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back extensions with crunches
1. 30 / 30
2. 25 / 25
3. 20 / 20
4. 18 / 18
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single arm rows with cable behind back shrugs
1. 12 each / 25
2. 10 each / 25
3. 8 each / 20
4. 6 each / 20