Back & Cardio Workout

Second day after Carb Nite® so I could still hit it hard...AGAIN!

Back Workouts:
Seated Pull Ups ( 8 reps / 6 reps / 4 reps)
Renegade Rows (24 reps (12 lbs DB) / 12 reps (15 lbs. DB) / 10 reps (17 lbs DB)
DB Single Arm Rows (15 reps (15lbs DB) / 10 reps (20lbs DB) / 8 reps (22lbs DB) - each arm

I did some weighted abs workout in between exercises
20 reps weighted jack knives
15 reps twisted sit up with weight
15 reps weighted V ups

Then I modified ZWOW #44 into more cardio/HIIT workout (15 sec rest /1 min on for 9 Rounds)
High Knees Skippings/Free style skipping
Burpee with side leg lifts
bodyweight wood chop lunge (alt sides)