“Blitzkrieg”

Workout

3 rounds

10 straight arm lat pulldowns (light)

10 supermans

{3:00}

3 rounds

10 db pullovers

10 sea turtles

4 rounds

10 bent over straight arm lat pulldown

15 lat pulldowns (moderate to moderate/heavy)

:90 rest

4 rounds

12 inverted rows

15 seated row (moderate to light weight burnout set)

:90 rest

4 rounds

12 T-bar rows

12 single arm bentover row w/ underhand grip (light to moderate/light weight)

:90 rest

4 sets of 12 alternating lat pulldowns

Women's Online Self Defense Program