The Workout: Complete 3 sets of each SUPER or TRI-set below.
Pull-ups (to failure) superset with DB bent over flyes 20
Wide grip pull downs 20 superset with Dynamax slams 30
Underhand lat pull downs 20 superset with DB renegade rows 15 each arm
Bent over rope pull overs 20 superset with Med ball Russian twists 50
BB or Olympic bar underhand rows (see pic) 15 superset with V-bar low row 20
DB or kettle pull-overs (flat bench) 20 superset with leg lifts (flat bench) 30
TRI-set: Rope crunches 30, decline sit-ups 30, hanging leg lifts (to failure)
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Competitor & Non-Competitor Coaching
