Back / Abs / Cardio

Warm up

Treadmill - 10 minutes

Workout

Lying oblique crunch

3x15 | 1:1:3:0 | No rest

Cable low-high / High-low twist

2x10 / 2x10 | 1:1:2:0 | No rest

*Complete both sets one way and then move the cable pulley and complete both sets the opposite way.

Pull-ups

4x5 | 1:1:10:0 | 45 second rest

*Jump up and hold at the top for a count and then slowly begin the eccentric (negative) part of the movement. This allows us to hit the lat in a different way.

Smith supinated bent over row / lat pulldown

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

Cable handle lat pulldown / Inverted row

Seated row / Dumbbell pullovers

3x25 : 1:0:1:0 | No rest

Cardio

Interval sprints for 20 minutes

75-90% run for 100m - Walk 100m