Back Again
Back Again
STRENGTH
1. Eccentric pull-up
3-4 x 6-10
Rest 2 minutes
2A. DB pause hip thrust
3 x 8-12
2B. Stability ball roll out
2-3 x 8-12
Rest 30-60 seconds
3A. Bent over underhand DB row
3 x 8-10
3B. DB walking pulse lunge
3 x 8-10 RL
Rest 30-60 seconds
4. DB good morning
2-3 x 10-12
Rest 60 seconds
5. Eccentric TRX biceps curl
2-3 x 10-12 RL
Rest 60 seconds
IF TIME FINISHER: UPS AND DOWNS
Perform 8-10 push-up to renegade rows, then do as many band pull-downs as you can until burnout. Rest for 30-60 seconds, then repeat. Complete 3-5 rounds.
● Push-up to renegade row
x6-8
● Standing straight arm band pull-down
xAMAP