Back & Cardio

Warm Up

Treadmill - 50 calories

Workout

Seated calf raise

4x12-20 | Tempo 1:1:3:0 | 45 second rest

Deadlifts / Wall calf press

4x12-7 / 4x20-30 | Tempo 1:0:2:1 / 1:1:3:0 | 90 second rest

Incline dumbbell row

4x12-7 | Tempo 1:1:2:0 | 45 second rest

Hammer lat high row

4x12-7 | Tempo 1:1:3:0 | 45 second rest

Hammer lat low row

4x12-7 | Tempo 1:1:3:0 | 45 second rest

Goodmornings / Pull-ins

3x12-15 | Tempo 1:1:3:0 | 30 second rest

TRX Plank Pikes

3xFailure | Tempo 1:1:3:0 | 45 second rest

Cardio

Treadmill - 350 calories

#back