Gloves or wraps recommended, big pull day
Warm up
3 rounds
10 hamstring scoops (5 on each side)
10 straight arm lat pulldown {3:00}
3 rounds
12 dumbbell pullovers (light/moderate weight)
12 side lunges (stationary) {7:00}
3 rounds
14 hamstring curls (light/moderate weight)
14 bird dogs (7 each side) {11:00}
3 rounds
8 barbell deadlifts (barbell or very lightweight only/ focus on strict form!)
20 glute bridges (from the floor) {15:00}
Strength
5 rounds
:25 deadlifts (moderate weight/5-8 reps)
:60 rest {23:00}
4 rounds
12 barbell bent over rows (moderate weight)
:60 rest {32:00}
4 rounds
12 lat pulldowns
:60 rest {40:00}
3 rounds
:25 seated row
:35 rest {44:00}
Conditioning
10:00 Max Distance *Your Choice* (row, treadmill, bike)
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