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  • gamefaceent212

"BACK of Your Future"



Gloves or wraps recommended, big pull day


Warm up

3 rounds

10 hamstring scoops (5 on each side)

10 straight arm lat pulldown {3:00}


3 rounds

12 dumbbell pullovers (light/moderate weight)

12 side lunges (stationary) {7:00}


3 rounds

14 hamstring curls (light/moderate weight)

14 bird dogs (7 each side) {11:00}


3 rounds

8 barbell deadlifts (barbell or very lightweight only/ focus on strict form!)

20 glute bridges (from the floor) {15:00}


Strength

5 rounds

:25 deadlifts (moderate weight/5-8 reps)

:60 rest {23:00}


4 rounds

12 barbell bent over rows (moderate weight)

:60 rest {32:00}


4 rounds

12 lat pulldowns

:60 rest {40:00}


3 rounds

:25 seated row

:35 rest {44:00}


Conditioning

10:00 Max Distance *Your Choice* (row, treadmill, bike)







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