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Front to Back Attack (wk 9 #2)



Warm up

3 rounds


3 rounds

:25 db pull over from floor

:25 inch worms


3 rounds

:25 chest flys from bench

:25 lat pulldowns (light to very light)


250 row


Workout

4 rounds

:30 db nuetral grip bench press (pause at the top)

:15 rest

:15 rest


1:00 tricycles


4 rounds

:30 db incline bench press (slow on the way down, fast on the way up)

:15 rest

:30 lat pulldowns (slow on the way up, fast on the way down)

:15 rest


1:00 bicycles


4 rounds

:30 bosu ball push up

:15 rest

:30 bosu ball db pull over (moderate to heavy weight)

:15 rest


1:00 alternating side plank


4 rounds

:30 bosu ball db chest fly

:15 rest

:15 rest


1:00 leg lifts


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