Dec 8 back and bis

20min walking warmup
4 x 10 pulldowns @ 60, 70, 70lbs.
6 x 25m sprint to wake up
3 x 10 Lateral highrow @ 90, 90, 110 lbs
3 x 10 one arm dumbell row @ 25 lbs
3 x 10 barbell bicep curls @ 30, 30, 40 lbs.
3 x 10 bicep pulldown @ 60, 60, 70 lbs.
4 x 8 long pull @ 70lbs