Back and Triceps

warmup: 5min armbike
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hammer strength lat pull (single arm) / cable skull crushers / plate swings
1. 20 each / 25 / 30
2. 12 each / 18 / 25
3. 8 each / 12 / 18
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single arm T row / dips / smith behind back shrugs
1. 15 each / 20 / 35
2. 12 each / 15 / 25
3. 10 each / 12 / 20
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pullup / lying pull up / cable pushdowns
1. 8 / 18 / 25
2. 8 / 18 / 25
3. 7 / 15 / 20
4. 7 / 15 / 20
5. 6 / 12 / 15
6. 6 / 12 / 15