Back and Legs

warmup 1: 5 min cardio
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warmup 2: 3x
45 sec sprint , 20 low cable row , 20 russian twists
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bent over rows / squats / bench crunches
1. 10 each / 15 / 30
2. 9 each / 12 / 24
3. 8 each / 10 / 20
4. 7 each / 8 / 18
5. 6 each / 6 / 16
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lying leg curls / high incline rows / plate swings
1. 20 / 12 / 20
2. 18 / 10 / 18
3. 15 / 8 / 15
4. 12 / 6 / 12