"Back & Abs" Jan 8 - Workout 3

Warm up

3 rounds

10 straight arm lat pulldown (light)

20s plank

10 Sea Turtles

3 rounds

10 DB Lat pullover

20s side plank

10 supermans

3 rounds

10 Deadlifts (115/75)(95/65)

20 leg lifts

10 Weighted Bird Dog (light weight 10 each side)

Strength

7 rounds

10 Deadlifts (225/185)(185/135)(135/95)

10 Stability Ball Side Plank Advanced Progressions

5 Rounds

12 Lying T-Bar Row

12 Swiss Ball Pikes

5 rounds

15 Hammer Strength Lat Pull Down

15 Butterfly Crunches

5 rounds

12 1-arm DB Bentover Row

12 DB side bends

Conditioning

5 Rounds

50 m sled pull

150 m back pedal

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