Back- Biceps w/ Cardio in between

Warm up:
Superman 20x (hold 10 sec)
Elbow plank to plank 20@each
Neg ovhand grip pull up practice (4-2-3)

BB Pendlay Row
40lbs x15 - warm up
50lbs x 12
50lbs x 15 (hard last 3) / 100 high knees
55lbs x 10 / 100 high knees skips
55lbs x 10 / 100 high knees skips

DB Prone Rows / jump jacks
20lbs x 10 (hard) / 200
20lbs x 10 / 200
20lbs x 10 / 200
20lbs x 10 / 120 - left foot felt irritated

T Row Bar w Ab support / jump squat
25lbsx10 / 15x
25lbs x 10 / 15x
25lbs x 10 / 15x
25lbs x 10 / 15x

Seated Cable Row
27.5lbs x 10- hard / light skip
27.5lbs x 8 -tough / 100 lt skips
27.5lbs x 8 - / 100 lt skips

Iso Lateral Wide Lat Pulldown
40lbs x 12 - hard last 2 reps
40lbs x 10- hard set
40lbs x 10 - hard set

DB Alt Biceps Curl (shorter rest)
7.5x15- light@each
10lbs x 10 @each
10lbs x 12 (7.5lbs last 4 rep)@each