Monday PM:

Behind the neck pull downs   15-15-10-10-8-8 
Narrow grip pull downs 10-10-8-8-6 
Machine rows (unilateral) 15-15-10-8-8-6
Cable rows (unilateral) 10-10-8-8
Bent over barbell rows 4X12


Tuesday AM:

5 rounds of:

50 jump ropes
15 kettle bell dead lifts
10 push ups

Tonight ->  Stretching, cardio, perhaps arms?

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