Back Attack 8 Workout
Weighted Pull Ups:
- 20kg x 5, 25kg x 3, 30kg x 4, (Finisher - BW x 10)
- Do some butterfly pull-ups
Bent over Barbell Row (Strict form - slow raise and lower)
- 60kg x 8 x 3
Seated Cable Row Machine:
- 30.5kg x 5
- 34kg x 3
- 37.5kg x 5
- 27kg x 10
Row 1km at recovery pace (1:50ish per 500m)
Stretch for 20mins
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