PREHAB/WARM UP
3 rounds of:
10-15 Scap Pull ups
:30 second Deep Squat Hold
10 Staggered Stance Good Morning
STRENGTH
Deadlifts 4 sets of 6-10 reps @ less than or equal to 70% of your best lift.
:70 seconds rest between sets.
*Tempo on each rep is 1 second up, 4 seconds down.
3 sets of:
9 Pull ups (complete as many as you can then finish each set with negative reps if needed)
:30 sec rest
10 Dumbbell Step ups (5 each leg) - hold dumbbells by your side and step up onto a step 4-5 planks high.
:60 seconds rest
5 sets of:
Iso Pulldown - 5 full reps/5 top half/5 bottom half/5 full reps
:30 sec rest
12 Barbell Bicep Curls
:60-:90 sec rest
FINISHER
3 sets of:
:30 seconds Max One Arm Cable Row (L)
:30 sec rest
:30 seconds Max One Arm Cable Row (R)
:30 sec rest
:30 sec Max Alternating Dumbbell Bicep Curls