Morning cardio - 35 mins on bike at home, steady pace

Arvo Back

Assisted chins - Level 10 (7), 15 (10), 15 (7), 20 (6)

One arm DB rows -  15kg (12 each arm), 17.5kg (8 ea), 17.5kg (9 ea)

BB upright row - 20kg (10), 20kg (10), 20kg (8)

Seated row - 35kg (12), 40kg (10), 40kg (10) d/s to 30kg (10)

Lat pull down - Wide grip 35kg (10), 40kg (10), Close grip 35kg (12), 35kg (10) 

Back extensions - 3 sets of 15

Cardio - Walk at incline of 5.0, pace 6.0 for 45 mins (check h/r to remain between 120-130)