Training: Back

Walking Lunges: 5 Minutes
Back Extensions: 2 sets of 25 reps
Straight Leg Toes to Bar: 2 sets of 15 reps

LOW BACK — DEADLIFT WORK
Sumo pausing at knee for 1 count: 5 x 135lbs, 5 x 185lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs, 1 x 365lbs

5 SUPERSETS
Wide Grip Pulldowns: 15 x 80lbs
Seated Low Rows: 15 x 160lbs

UPPER BACK – 2 SETS
Dumbbell Shrugs: 50 reps, 3 ways
*Regular, Overhand, Underhand: 15lbs

5 TRI-SETS
Supermans: 25 x 10lbs
T’s: 25 x 10lbs
Arrows: 25 x 10lbs

FRONT SQUAT
5 second count pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs

LOW BACK & CORE GPP
90 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 25 @ 100lbs
Cable Crunches: 4 sets of 15 @ 130lbs

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