"Back Fire Sale"

Warm up

:30 - Good mornings (arms across chest)

:30 - supermans (slow)

:30 - Good mornings (arms wide)

:30 - inchworm

:30 - db bent over row (light)

:30 - static birddog

:30 - db bent over row (light)

:30 - static birddog

:30 - straight arm lat pulldown (light)

:30 - db stiff leg deadlift (light)

:30 - straight arm lat pulldown (light)

:30 - db stiff leg deadlift (light)

{6:00}

Strength/ EMOM

5 rounds

:35 deadlift (lightweight/warm up continued)

:25 rest

5 rounds

:25 deadlift (moderate/work sets)

:35 rest

{19:00}

High Volume Circuits

4 rounds

:30 superman

:10 rest

:30 straight arm lat pulldown

:10 rest

:30 lat pulldown (moderate to heavy weight)

:10 rest (then repeat)

{30:00}

4 rounds

:30 birddog

:10 rest

:30 DB pullover

:10 rest

:30 T-bar row(moderate to heavy weight)

:10 rest (then repeat)

{41:00}

4 rounds

:30 high plan to low plank

:10 rest

:30 straight arm lat pulldown static hold

:10 rest

:30 seated row (moderate to heavy weight)

:10 rest (then repeat)

{51:00}

Conditioning

4:00 Row (max distance)

{57:00}