DAY 2: Back and Shoulders
5 min AMRAP (as many reps as possible)
20 weighted DB jumping jacks
30 mountain climbers
6/leg prisoner get ups
4 sets x 8-12 reps close grip lat pull downs (keep a slight arch in your back)
**Last set, burnout with dropset (drop weight and continue until failure)
Superset #1: 3-4x
10 Seated DB Press
10-12 Seated DB Lateral Raises
Superset #2: 3-4x
12 underhand cable row negatives (slow and controlled eccentric)
drop weight and rep out 15-20 rope face pulls from seated position
Superset #3: 3x
12/10/8 T-Bar Rows (increase weight as reps decrease each set)
15 bent over DB Rear Delt Flyes
Superset #4: 3x
10 bent over underhand BB rows
10 BB upright rows (maintain wide grip)
Burnout: 3x
10-15 Preacher curls
HIIT Circuit #1: 3x
200 m rower machine
10 rower pikes
15 kneeling medicine ball slams
HIIT Circuit #2: 3x
50 alternating battle ropes
3 rope slams + 1 burpee (x 10)
30 bicycle crunches