Back, calves and abs

Deadlifts
Warm up - 135lb x 10
225lb x 6
275lb x 4, 3
225lb x 10

Barbell rows - 75lb x 12, 12, 12

Wide grip pull ups - 9, 7, 6

Cable row (burn) - 60lb x 40, 40

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Seated calf raises - 45lb x 15, 75lb x 15, 15

Single leg calf raises (alternating legs after 10 reps) - 40, 40

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Leg hip raises - 20, 20, 20

Russian twists - 100 (resting as needed)

Scissor kicks - 50, 30, 30