Think Back
Think Back
STRENGTH
1. Eccentric pull-up
3-4 x 5-6
Rest 2 minutes
2A. DB pause hip thrust
3 x 6-8
2B. Body saw
2-3 x 8-10
Rest 30-60 seconds
3A. Sumo bent over DB row
3 x 8-10
3B. DB walking lunge
3 x 8-10 RL
Rest 30-60 seconds
4. TRX Y raise
2-3 x 10-12
Rest 60 seconds
5. Leaning Db lateral raise
2-3 x 10-12 RL
Rest 60 seconds
IF TIME FINISHER: BOISTEROUS BICEPS
Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in a decreasing rep pattern for 4,3,2,1. Do 3 rounds total, rest 1 minute in between sets.
● Half rep biceps curl + isometric hold
● Full rep biceps curls