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Exercises

Set 1: 1 round
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Rest
Rest
45 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
45 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
45 seconds

Set 2: 1 round
Barbell Reverse Grip Row
Weights: Maximum
Barbell Reverse Grip Row
12 reps
Rest
Rest
45 seconds
Barbell Reverse Grip Row
Weights: Maximum
Barbell Reverse Grip Row
10 reps
Rest
Rest
45 seconds
Barbell Reverse Grip Row
Weights: Maximum
Barbell Reverse Grip Row
10 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
Barbell Deadlifts
Weights: Maximum
Barbell Deadlifts
1 minute
Rest
Rest
45 seconds

Set 4: 1 round
Weights: Maximum
Rear Deltoid Row With Barbell
12 reps
Rest
Rest
45 seconds
Weights: Maximum
Rear Deltoid Row With Barbell
10 reps
Rest
Rest
45 seconds
Weights: Maximum
Rear Deltoid Row With Barbell
10 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
Pull Ups
8 reps
Rest
45 seconds

Set 6: 3 rounds
Back Extensions
30 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Wall Back Stretch
20 seconds
Cat Cow
Cat Cow
20 seconds


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