Back and calves:
Lead off with bent over rows and slow going for the fact of the back pain. I think I will need to re-evaluate the plan to let this thing heal. Regardless, pushed through and it was a solid workout.
Couple changes to occur, I will try to rest after three days of training, hiit cardio only on the 4th day. And I think I have a new goal for next year.
Bent over row OH: 3 warms, 185/6 195/6,8 drop set
Lat pulldown under: 2 warm 140/10,9 drop set
1 arm db rows: 1 warm, 75/12,14
Lat pulldown wide: 110/12,10 100/11,10
Calf work: 8 sets
20 min cardio
HIIT cardio, 30 min, 10 sprints.