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Description

Working moderate to intense pulling motions using several compound movements with plyometrics incorporated to help strength endurance.


Exercises

Set 1: 3 rounds
90 Degree Hang
90 Degree Hang
30 seconds
Pull-Ups
Pull-Ups
15 reps
Hanging Knee Raises
Hanging Knee Raises
20 reps

Set 2: 4 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Rest
Rest
15 seconds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps

Set 3: 3 rounds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
15 reps
Rest
Rest
35 seconds
Alternating Hammer Curls
Alternating Hammer Curls
15 reps

Set 4: 4 rounds
Close Grip Lat Pull Down
15 reps
Rest
Rest
40 seconds
Alternating Bicep Curls
Alternating Bicep Curls
15 reps


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