Back Attack 1 Workout
Deadlift:
- 3 rounds:
90kg x 3 = 270
100kg x 3 = 300
100kg x 3 = 300
TOTAL = 870
Wide grip chin-up (strict form)
- 3 rounds:
BW (81kg) x 7 = 567
BW + 5kg x 3 = 258
BW + 10kg x 2 = 182
TOTAL = 1,007
Bent over row (barbell):
- 3 rounds:
50kg x 3 = 150
50kg x 3 = 150
60kg x 3 = 180
TOTAL = 480
Seated cable row:
- 3 rounds:
68kg x 3 = 204
68kg x 3 = 204
68kg x 3 = 204
TOTAL = 612
GRAND TOTAL = 2969
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