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  • gamefaceent212

“Back Back, Back Back …”

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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