BACK & CALVES DAY

A1 wide grip cable Joe row activation – 5-8 reps
A2 cable internal rotation adduction activation 5-8 As many sets as needed

B1 neutral grip chins – 5 sets, 5-10 reps, 2 minutes rest

C1 reverse band rack dead lifts – 5 sets of 6-12 reps, 3 minutes rest
*****last two sets drop, drop the load approximately 20% each set and hit AMRAP

D1 Prime extreme row – 5 sets, 6-12 reps, 2 minutes rest
*****last two sets drop, drop the load approximately 20% each set and hit AMRAP

E1 Machine pull down – 10-12 reps
E2 chest supported low row – 10-12 reps
E3 cable rope pullover – 10-15 reps
4 sets total, 60 seconds between super sets

F1 45 degree calf raise – 5 sets, 10-15 reps, 90 seconds rest
*****extend every set with partials, triple drop in the last working set