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