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)
5 Rounds
12 Lying T-Bar Row
5 rounds
15 Hammer Strength Lat Pull Down
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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