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'Latitude' (wk2 #3)




Warm up

3 rounds 

12 straight arm lat pull downs (light)

12 upright db row (very very light)


3 rounds 

12 db lat pull overs (laying on bench)

12 leg lifts on bench


3 rounds

:25 sea turtles 

:25 bird dog 


3 rounds

:25 super man

:25 bicep curls from knees (light)


3 rounds

:25 lat pulldowns (light)

:25 high plank

:25 rest


Workout


4 rounds 

:30 lat pulldowns (moderate to moderate heavy)

:90 rest


4 rounds

:30 lat pullover with dumbbell (moderate to moderate heavy)

:90 rest


4 rounds 

:30 seated rows (moderate to moderate heavy)

:90 rest


4 rounds

:25 db bent over row knee on bench

:10 rest

:25 db bent over row knee on bench

:60 rest


4 rounds

:30 barbell bicep curls

:30 rest


Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)


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