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Exercises

Set 1: 3 rounds
Bent Over Two Dumbbell Row
1 minute
Rest
1 minute

Set 2: 3 rounds
Dumbbell shrug
1 minute
Rest
15 seconds
Dumbbell shrug
1 minute
Rest
1 minute

Set 3: 3 rounds
One-Arm Dumbbell Row
1 minute
Rest
15 seconds
One-Arm dumbbell Row
1 minute
Rest
1 minute

Set 4: 1 round
Prone Cobra
30 seconds
Rest
30 seconds
Prone Cobra
25 seconds
Rest
30 seconds
Prone Cobra
20 seconds
Rest
30 seconds

Set 5: 3 rounds
Stiff-Legged Dumbbell Deadlifts
1 minute
Rest
1 minute


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