Dumbbell Row + Cable Row and Kroc Row Supersets

Morning

Warm up
A.) Foam roll back
B.) -
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) -
C.) Comp

Afternoon

Work
A.) 3x20 Bent over DB row - superset w/10 wide grip tuck pull ups
B.) 3x20 Cable lat pull down
C.) 3x15 Standing kroc row - superset w/:30 superman hold
D.) 3x15 Cable bicep row - superset w/15 straight arm lat pull down

Results
A.) 50lbs
B.) 200lbs
C.) 50lbs/UB
D.) 200lbs/100lbs

Notes:
This workout was a sneaky killer. I absolutely loved it. Perfect complimentary workout to the shoulder stuff we did yesterday.