See today's insta story for video examples!
Warm up on rower: entire song of Calvin Harris' "Feels" get pumped!!
(Stretch of course too)
Single arm seated cable rows (10 each arm)
Wide grip standing lat pull down (don't use arms! Focus on LATS!)
Narrow grip standing lat pull down
Seated cable rows (SQUEEZE!)
Superset 3x10 (heavy):
Seated lat pull down
Bent over row with ez bar (underhand, bring to belly button)
Rope behind head pull downs
Superset 3x12 on smith machine:
Bent over wide grip overhand row
Bent over narrow grip underhand row
5 rounds as fast as possible:
5 power cleans from ground (95#)
10 frogger abs or v-sits (10# ball, see insta story for video example)
Seated lat pull down machine light
Leg raises on parallel bars
3x15 ab machine
2x50 Russian twists (speed!)
2x75 ankle grabbers (speed!)
What Should My Macros Be? Find Out Here!