Pull Day

Warm up

3 rounds

10 bird dogs

10 supermans

3 rounds

5 shoulder pass throughs

10 bent over flys (very light)

3 rounds

12 incline dumbbell rows

6 cobra on ball

Workout

5:00 Emom

8 Deadlifts (light to moderate weight)

5 rounds

12 superman press

12 lat pulldowns (moderate to heavy weight)

5 rounds

:20 floor prone cobra

15 seated row (moderate to light weight)

5 rounds

8 hammer strength lat pull

16 DB bentover rows (partial reps, high tempo)

Conditioning

5:00 pull conditioning (ski erg, row, or sled pull)

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