"BACK at it"

warm up

4 rounds

3 shoulder passes

6 bird dogs

9 superman

4 rounds

10 straight arm lat pulldown

15 underhand DB bentover row (light)

4 rounds

10 DB pullovers (light/moderate weight)

15 barbell bent over row (light weight)

workout

5 rounds

8 barbell deadlifts (start with light weight and finish with moderate/heavy)

:60 rest

5 rounds

10-12 1-arm DB bent over row (heavy)

:90 rest

5 rounds

12 lat pulldowns

:60

5 rounds

12 seated rows

15 db shoulder press (light)

4 rounds

12 barbell bicep curls

:60 rest

4 rounds

12 Cable rope bicep curls

:60 rest

Conditioning

4-8 rounds (4 rounds heavy or 8 rounds light)

50 m sled pull (band around the waist, no grip!)