30/30 Back Day

1)
10-1 Front Squat 95# + 1-10 Pull-Ups

2)
Wide Grip Pull-Down + Bent-over DB Row
12 WGPD @ 180# + 12 BOR @ 100#
10 WGPD @ 200# + 10 BOR @ 110#
8 WGPD @ 210# + 8 BOR @ 120#
6 WGPD @ 210# + 6 BOR @ 130#
12 WGPD @ 210# + 12 BOR @ 120#

3)
Max Reps 30 Seconds / Rest 30 Seconds 4 Rounds
a. Machine Pull-Down 70# each arm
b. Reverse Grip Cabel Pull Down 120#

4)
10 Back Extensions
40 Atomic Sit-Ups
20 Back Extensions
30 Atomic Sit-Ups
30 Back Extensions
20 Atomic Sit-Ups
40 Back Extensions
10 Atomic Sit-Ups