Warm up
:30 - Good mornings (arms across chest)
:30 - supermans (slow)
:30 - Good mornings (arms wide)
:30 - inchworm
:30 - db bent over row (light)
:30 - static birddog
:30 - db bent over row (light)
:30 - static birddog
:30 - straight arm lat pulldown (light)
:30 - db stiff leg deadlift (light)
:30 - straight arm lat pulldown (light)
:30 - db stiff leg deadlift (light)
{6:00}
Strength/ EMOM
5 rounds
:35 deadlift (lightweight/warm up continued)
:25 rest
5 rounds
:25 deadlift (moderate/work sets)
:35 rest
{19:00}
High Volume Circuits
4 rounds
:30 superman
:10 rest
:30 straight arm lat pulldown
:10 rest
:30 lat pulldown (moderate to heavy weight)
:10 rest (then repeat)
{30:00}
4 rounds
:30 birddog
:10 rest
:30 DB pullover
:10 rest
:30 T-bar row(moderate to heavy weight)
:10 rest (then repeat)
{41:00}
4 rounds
:30 high plan to low plank
:10 rest
:30 straight arm lat pulldown static hold
:10 rest
:30 seated row (moderate to heavy weight)
:10 rest (then repeat)
{51:00}
Conditioning
4:00 Row (max distance)
{57:00}
Comentarios