Back day.

Pullups (rings)::
10,;10, 10, 10, 8, 8, 6 & 6 reps

Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps
5. 90kg x 10 reps
6. 100kg x 10 reps
7. 110kg x 8 reps
8. 120kg x 6 reps (264lbs)

Duo Cable Row:
1. 26kg x 20 reps
2. 26kg x 20 reps
3. 33kg x 15 reps
4. 33kg x 15 reps
5. 40kg x 12 reps
6. 40kg x 12 reps
7. 47kg x 10 reps
8. 54kg x 8 reps
9. 61kg x 8 reps
10. 68kg (149lbs) x 6 reps

Hip Thrust:
60kg - 2 x 10 reps
70kg - 2 x 10 reps (154lbs)

Hyper Extensions:
4 x 10 reps

Stretching of the lower back:
10 minutes
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