Back, Biceps and Cardio

DB Prone Incline Row / high knees
20lbs x 12 (45°) / 100
3x20lbs x 12 (30°) 100

Note: 30° better incline, not too high

BB Pendlay Row / explosive jump squat
4x60lbs x 10 / 4x15

Negative Pull Up practice

Seated Cable Row / Skipping
27.5lbs x 12 / 1 min
27.5lbs x 10 /1 min
27.5lbs x 10 / 1 min
27.5lbs x 10 / 1 min

T Row Bar w pad / aerobic box step?
25lbs x 12 / 100
27.5lbs x 10 / 100
27.5lbs x 10 / 100
27.5lbs x 10/ 100

Wide Lat Pulldown
40lbs x 10
40lbs x 8
40lbs x 10

DB Hammer Curl
10lbs x 12
10lbs x 10
10lbs x 10