Training: Back

20 Min Mobility Warmup
Conventional Deadlift
15 x 135lbs, 10 x 225lbs, (3) 5 x 315lbs

5 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

5 SUPERSETS
1 Arm Row: 8 x 100lbs
Chest Supported Rows: 8 x 55lbs

5 SUPERSETS
Dumbbell Pullovers: 10 x 75lbs
Cable Pulldowns: 20 x 65lbs

SQUAT
(2) 15 x 135lbs, (2) 10 x 225lbs, (2) 5 x 315lbs

Core
Decline Sit-ups: 25 reps
Ring Toes to Rings: 10 reps

Conditioning
Rower: 2500m for time

Nutrition
12pm – 6 whole eggs, 8oz ground chicken
7pm – 14oz steak, whole avocado

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