WOD : THURSDAY

BACK WORKOUT

WARM-UP

~ 6 x 20m Sprint

BEGINNER

~ Pull-Ups - 3 x 10 reps

~ rowing Wide Grip - 3 x 12 reps

~ Rowing Close Grip - 3 x 12 reps

~ Rear Delt - 3 x 8 - 10 reps

~ Hyperextension - 5 x 8 reps

ADVANCED

~ Lat Pull Down ( Wide Grip) - 3 x 12 - 15 reps

~ Rowing Wide Grip - 4 x 10 reps

~ Rowing Close Grip - 4 x 10 reps

~ Dumbbell Low Row 3 x 8 reps (each side 8)

~ Rear Delt - 4 x 10 - 12 reps