Page 15 - Phasetwo

A2: DEADLIFT BENT-OVER ROW

5 SETS OF 8 REPS
AFTER COMPLETING SUPERSET, REST FOR 60 SECONDS.
TECHNIQUES: KEEP BAR AS CLOSE TO YOUR BODY AS POSSIBLE.

B1: SQUAT ROW
4 SETS OF 8 REPS WITH 1 SET OF 15 REPS
SUPERSET WITH WIDE-GRIP LAT PULLDOWN
TECHNIQUES: USE YOUR LEG STRENGTH TO HELP YOU ROW THE WEIGHT, KEEPING YOUR ARMS CLOSE TO
YOUR BODY.

B2: WIDE-GRIP LAT PULLDOWN
5 SETS OF AMRAP 1 MIN.
AFTER COMPLETING SUPERSET, REST FOR 60 SECONDS.
TECHNIQUES: LEAN A LITTLE BIT BACK AND BRING BAR TO THE TOP OF YOUR CHEST WITHOUT SWINGING

C1: T-BAR ROW
5 SETS OF AMRAP 1 MIN. REST 60 SECONDS.
TECHNIQUES: KEEP YOUR CHEST OUT, SQUEEZING YOUR LATS WHILE BRINGING UP THE WEIGHT

Note: each AMRAP is performed at 70% of your 1RM. Simply take the weight that you use to 11
complete your 1 rep max for the specific exercise and multiply that number by 0.70