back (6/5/13)

Back

• Max Rep Inverted Rows
• 3 rounds
• Close-grip Barbell Rows
• 4 sets: 12, 10, 10, 8
• Place end of barbell in a corner, attach close-grip handle to other end and load weight
• Maintain squat stance with core tight and chest up, pulling handle to xiphoid
• Pull-downs
• 4 sets x 12 reps
• Seated Wide-grip Rows
• 4 sets x 12 reps
• Reverse Cable Flyes
• 4 sets x 16 reps
• Set pulleys at lowest height, grab handles with opposite hands, bend at waist and pull weight up to sides as you pinch/flex traps together

Niko Countouriotis
Fireman