Workout #453

Weights – Legs, Shoulders, Back

Time: 1 hour 30 minutes

1 round: 

  • 500-meter row (AFAP – as fast as possible)

4 rounds: 

  • 15 Deadlifts

3 rounds:

Triple dropset – heavy, medium, light

  • 1 arm dumbbell rows (12+12+12)

1 round:

  • 500-meter row (AFAP – as fast as possible)

4 rounds: 

  • 12 lat pulldowns
  • 12 Lat pushdowns

3 rounds: 

  • 12 Meadows rows (per arm)
  • 12 T-Bar rows

1 round:

  • 1,000-meter row (AFAP – as fast as possible)

3 rounds to failure: 

  • Pull ups
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