‘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

:60 prone cobra

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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