14 Jul 14: Wk15 Back

7 miles bike

0815 ABW

8-10 sets

A Meadows row 20x 2 sets of F+partials to F (1s squeeze all reps)

B Chin trio x each set to F, 5 breaths, F

C DB shrug 40sx 1 set RP to F (3s squeeze all reps)

D Deadlift 120x5, 140x3

E 45 back raise x25