Back Brigade

Warm up

3 rounds 

5 pvc pipe shoulder passes

7 fb front raise (very light)

3 rounds

9 db fly on incline bench (light)

11 lat pull downs (very light)

3 rounds 

13 bent over row (very light)

15 mountain climbers (hard count)

Workout

5 rounds

:25 straight arm lat pulldown with exercise band

:10 rest

:25 lat pull-down 

:10 rest

5 rounds

:25 sea turtle

:10 rest

:25 seated row

:10 rest

5 rounds

:25 DB bent over row (knee on bench R)

:10 rest

:25 DB bent over row (knee on bench L) 

:10 rest

5 rounds

:25 db upright row very light

:10 rest

:25 hammer strength lat pull-down 

:10 rest

Online Self Defense Course