Back

warmup: 10 min rows
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straight leg deads / assisted pull ups /  tbar rows / plate shrugs
1. 15 / 20 / 12 / 25
2. 12 / 20 / 12 / 25
3. 10 / 18 / 10 / 25
4. 8 / 18 / 10 / 20
5. 6-8 / 15 / 6-8 / 20
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dead lifts /  weighted back extensions / assisted pull ups / plate shrugs
1. 15 / 18 / 15 / 20
2. 12 / 18 / 12 / 18
3. 10 / 15 / 12 / 18
4. 8 / 15 / 10 / 18
5. 6-8 / 12 / 10 / 15
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