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'Back & Abs' (wk 10 #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)


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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