Wednesday

Warm Up w/
Pull-Up Ladder - 1 Pull-Up the first min., 2 Pull-Ups the 2nd......
This took 12 minutes

3 Rounds
Close Grip Pull Down - 200#, 230#, 250#
with 225# Floor Wipers

3 Rounds
BB Bent Over Row @ 140# - 10 Reps (1st Round), 15 Reps (2nd), 20 Reps (3rd)
Wide Grip Seated Row @ 160 - 10 Reps

T Bar Row with 4 Plates Strip Set - 2 Rounds

Seated Calf with a Lat Pull-Down