Routine A
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Week 1

T bar row/warm3X 25, 35, 45 working3X 90, 135, 180/90 reps 15,12,6/11

Palms up pulldowns(ss)/warm1X 90 working3X 150,  reps 11,10,11
Pulldowns wide(ss)/warm1X 90 working3X 150, reps 8,8,7

1arm DB row(ss)/working3X 90, reps 11,11,11
1arm rope pulldowns(ss)/working3X 20 reps 12,11,11


a little tired tonight but moved pretty good threw it all
did 12mins incline walk pre 12mins bike post