“Back Back, Back Back …”

Warm up

3 rounds

5 shoulder passes with pvc pipe

5 good mornings

5 bird dogs (each side)

3 rounds

:25 Superman

:25 Prone lat pull-down with pvc pipe

:25 Cobra

3 rounds

:25 Barbell bent over rows (bar only)

:25 Db pullovers

:25 Leg lifts

Strength

5 rounds

10-12 barbell bent over rows (moderate weight)

10-12 leg lifts

:60 rest

5 rounds

10-12 1-arm db bent over rows (heavy)

10-12 side sit ups

5 rounds

10-12 hammer strength lat pull-down

10-12 Seven ups(each side)

3 rounds

:30 straight arm lat pull-down

:30 Cable woodchoppers (each side)

Conditioning

5 rounds

:30 sled pull :::hand held::: (heavy)

:60 rest