Warm up
3 rounds
5 shoulder passes + 10 good mornings (pvc pipe)
3 rounds
12 DB stiff leg deadlifts (light weight) + 8 straight arm lat pulldowns
3 rounds
10 DB stiff leg deadlifts (moderate weight) + 8 supine straight arm lat pulldowns
Strength
Deadlifts
3*12 (start light & work up to moderate weight)
3*6 (moderate to moderate heavy weight)
Bent Over DB rows
4*10-12 (moderate to moderate heave weight)
5 Rounds Superset
12 Lat Pulldowns + 15 Seated Rows
Then take a :90 rest
Hammer Strength Lat Pulldown
4*8 (moderate heavy)
Barbell or Bar bicep curls
4*10-12 (moderate heavy)
Incline Bench Bicep Curls
3*12 (light moderate weight)
Conditioning
3 rounds
2:00 Row (max distance + :90 rest)
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