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