Warm up 250 m row {2:00} 4 rounds - :25 lateral band walk {6:00} - :25 good mornings 4 rounds -:25 inchworms {10:00} -:25 soldier kicks 4...

Warm up 5*10 straight arm lat pulldowns + 10 leg swings 3*200 m row + 12 DB stiff leg deadlift 3*12 prone bench row + 3 inch worms...

3 * 12 incline bench (light) + 10 incline bench bicep curls (light) ::short rest between sets:: 3 * 12 incline bench (moderate) + 10...

If the words are in blue you can click the link to see a demo of the exercise { } is the estimated time Warm up 2 Rounds: 1:00 row...