Warm-Up
250 indoor rowers
Workout
1. Assisted Pull-Ups Warm-up – 2 sets of 10
2. Standard Barbell Deadlifts – 4 sets of 12
3. Barbell Bent Over Row – 4 sets of 12
4. One Arm Seated Cable Row – 4 sets of 12 each arm (good squeeze at the back)
5. Wide Grip Lat Pulldowns – 4 sets of 12
6. Reverse Grip Pulldown – 3 sets of 12 plus one drop set of 15
Core
Inchworm to superman- 3 sets of 10
30 sit-ups
Cool Down
End with 4 sets of 10 burpees
Stretch
