Warm up
3 rounds
5 shoulder passes with pvc pipe
5 good mornings
5 bird dogs (each side)
3 rounds
:25 Superman
:25 Prone lat pull-down with pvc pipe
:25 Cobra
3 rounds
:25 Barbell bent over rows (bar only)
:25 Db pullovers
:25 Leg lifts
Strength
5 rounds
10-12 barbell bent over rows (moderate weight)
10-12 leg lifts
:60 rest
5 rounds
10-12 1-arm db bent over rows (heavy)
10-12 side sit ups
5 rounds
10-12 hammer strength lat pull-down
10-12 Seven ups(each side)
3 rounds
:30 straight arm lat pull-down
:30 Cable woodchoppers (each side)
Conditioning
5 rounds
:30 sled pull :::hand held::: (heavy)
:60 rest
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