Lots of pulls in this workout, wear gloves! or prepare your callouses
Do each all 3 exercises in a row before you rest
3 rounds (light weight)
15 seated db hammer curls (15/8)
15 db tricep kickbacks (15/8)
15 barbell bentover row (65/45)(45/25)
:::minimal rest between sets:::
1:00 Sled Push (moderate pace) {5:00}
3 rounds (moderate weight)
13 seated db hammer curls (20/12)
13 db tricep kickbacks (20/12)
13 db bench light (95/65)(65/45)
:::moderate rest between sets:::
2:00 Sled Pull (max distance).
3 rounds (heavy weight)
11 seated db hammer curls (25/15)
11 db tricep kickbacks (25/15)
11 T Bar Row (moderate to moderate/heavy weight)
:::max rest between sets:::
3:00 Sled Push (max distance).
4 rounds
12 straight arm lat pull down (with rope)
:60s rest between sets. {32:00}
4:00 Sled Pull (max distance)
4 rounds
50 m farmer's carry (70/55)(55/35)
12 superman
5:00 Sled Push (max distance) {53:00}
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