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  • gamefaceent212

Push N Pull (chest and back)




Warm up

3 rounds

4 should passes

8 hamstring scoops


3 rounds

10 birddogs

10 straight arm lat pulldowns

:20 cobra stretch


3 rounds

12 underhand lat pulldowns (light to moderate/light weight)

:20 inchworm


3 rounds

12 lat pulldowns (light to moderate/light weight)

:20 high plank hold


Strength

5 rounds

12 Hammer strength pull downs

12 HR push ups

:20 superman hold


5 rounds

12 T-bar row

12 close arm push up (from knees modification)

:20 sea turtles


5 rounds

12 1-arm DB row

12 DB hex press

:20 prone back extension


Conditioning

5 rounds

50 m sled pull

100 m back pedal



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