10-1-19 Back & Conditioning

Warm up
3 rounds of:

  • 20 banded standing rows
  • 20 banded facepulls

then, 3 rounds of:

  • swan pose
  • up dog to down dog sequence
  • runners lunge to hamstring stretch both sides

then, 3 rounds tabata 20 secs work/10 secs rest of:

  • squat
  • kb swing
  • sit up

Main work

  • seated DB goodmorning 4x10-12
  • seated sled pull 4x40 feet *heavy
  • banded reverse fly 4x20

Conditioning work
4 rounds of:

  • 200 meter run
  • 15 single arm kb swings left
  • 15 single arm kb swings right

training notes:
run:
substitute rowing or jump rope for running

KB swing: if your back can't tolerate the kb swings switch this movement to a KB deadlift

 


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