Barbell Row + Sprint Intervals and Back Hypertrophy

Morning

Warm up
A.) Foam roll back and hips

Work
A.) 5x50 Sprint mountain climbers

Results
A.) Comp

Afternoon

Warm up
A.) None

Work
A.) 3x10 Wide grip row - superset w/10 wide grip pull ups
B.) 3x10 BB row
C.) 3x15 Narrow handle cable pull down @ 1010 - superset with plate high pull
D.) 3x:20 Resisted supermen
E.) 2x Bent over DB rear delt fly - superset w/10 one-armed standing DB row

Results
A.) 160lbs - 5/5-3/3/3/1-2/2/2/1/1/1/1
B.) 135lbs
C.) 100lbs/45lbs per hand
C.) 15lbs/50lbs

Notes:
Great day for working out. Felt good and eager to do a lot of work after 6hrs of moving up and down stairs yesterday. Chuck was a trooper and worked his ass off, but damn, we need to work on that kid's pull up in a bad way.