02 Dec 14: Back 10

7 miles bike

0830 ABW

A One arm cable low row (reach) 23.75x10, 28.75x10

 

B Smith machine rest pause bent over row 40x2x10, 60x2x7

 

C DB Pullover 22.5x3x15

 

D Pull-up (half reps) 2x15

 

E DB shrug 30sx2x35 w/60s rest

 

F Hyperextension 19x3xF/F