XF The Journey

WOD

SATURDAY COBRA BACK

WORKOUT

STRETCHING

Before starting off your workout,make sure you stretch every single part and joins of your body.

This will prevent you from getting injuries during workout and lower the
probability of damaging your muscle tissues !!!

WARM-UP

3 x 25m average speed jog

3 x 25m sprint run

(from a set to another try to rest between 15 - 20 seconds)

*This warm-up is enough for you to get your heart beat pump-up before starting off your workout.

MAIN SET

1. Hammer Strength Wide Row (3 x 15 reps)

2. Hammer Strength Close Grip Row (3 x 12 reps)

3. One-Arm Dumbbell Row (3 x 12 - 15 reps)

4. Barbell Shrugs (3 x to failure reps)

5. Pull-up (2 x 6 - 8 reps)

*Have Fun With This Back Workout

GO HARD OR GO HOME !!!