7.2.25 Upper/Lower Pull Strength & Conditioning

Upper and lower body supersets focusing on our pull strength.

Duration: 60-75 minutes

Equipment: Squat Rack, Kettlebell, Dumbbells, Rowing Machine, Med Ball

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5 rounds:

• 8x Barbell Good Mornings

• 8x Pull-Ups or Inverted Row

Rest 30-60 seconds in between rounds.

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5 rounds:

• 8x KB Sumo Squat

• 8x Bicep Curls (barbell, dumbbells or 1 KB)

Rest 30-60 seconds in between rounds.

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5 rounds:

• 8x per leg KB Single Leg RDL

• 16x Alt. KB Gorilla Row

Rest 30-60 seconds in between rounds.

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5 rounds:

• 12x DB Hammer Curls

• 12x DB Bent Over Reverse Fly

  Option for chest supported reverse fly on bench

Rest 30 seconds in between rounds.

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Finisher

40 seconds on / 20 seconds off

5 rounds:

• Row or Ski

• Alt. Offset Med Ball Burpee

• Med Ball Slams

• V-Ups

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Exercise Demos

Barbell Good Mornings

Inverted Row

KB Sumo Squat

Barbell Bicep Curls

Single Leg KB RDL

Alt. KB Gorilla Rows

Hammer Curls

DB Reverse Fly

Med Ball Burpee

Med Ball Slams

V-Ups