Wed...

Good day....focused ......Here we go........

Lat Over 100 120 140 160 180 200 6 sets 12-12-8-6-6-6- reps
Seated Row 120 140 160 200 4 sets 10-8-8-8- reps
Rope Rulldowns 120 140 140 3 sets 10-10-10 reps
Pull Up (WIDE GRIP hold at top for 5 seconds) 3 sets of 6 -6 -7 reps
Stiff leg w/barbell 60 60 70 80 4 sets 12-10-8-8- reps
Leg Curl 95 95 110 3 sets 10-10-10 rep

Cardio
HIIT
15/ 45 intervals
2 minute warm up
17 work sets
5 minute cooldown