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Back Bi’s conditioning (mirror from day 2)


Warm up

3 rounds

10 db bicep curls (very light)

20 glute bridges (from floor)


3 rounds

10 db bent over flys

20 supermans


3 rounds

3 inchworms

10 side lunges


3 rounds

20 m backwards bear crawl


Workout

4 rounds

7 pull ups (or 14 lat pull downs with light to moderate weight)

40 m sled pull (or :45 ski erg)


:30 side plank (each side)


4 rounds

12 DB bicep curls from knees

40 m lateral sled pull (20 m each side) (or 40 alternating ski ergs)


:30 side plank (each side)


4 rounds

12 inverted rows

20 m lateral band walk (each direction)


:30 side plank (each side)


4 rounds

15 seated rows

250 m ski or row


:30 side plank (each side)


4 rounds

2:00 treadmill, sled push, or row machine (Your choice)

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