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  • gamefaceent212

‘Posterior Pandemonium’


Warm up

3 rounds

:25 shoulder passes w/pvc pipe

:25 bird dogs


3 rounds

:25 inch worm

:25 windmill (from floor)


3 rounds

:25 alternating staggered stiff leg deadlifts

:25 stationary calf raise


Workout

3 rounds

12 barbell deadlifts (light weight)

12 t-bar rows

:60 rest


:60 Superman


3 rounds

3 barbell deadlifts (moderate to heavy weight)

12 lat pulldowns

:60 rest


:60 wide arm Superman


3 rounds

12 Db pullovers

12 seated rows

:60 rest


3 rounds

12 straight arm lat pull-down (cable pulldown

12 underhand lat pull-down

:60


:60 alternating bird dog


Conditioning

8:00 your choice (row, treadmill, bike, ski)




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