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4. Back. Required: Barbell with warm up weight plus 2 medium plates * Demonstrate offset triple row AND wide high pull on toes

Timer Duration: 5:10 Rollover intervals for more details.

Exercises:
  • 4 4 Dead Lift
  • Dead Row
  • Triple Row
  • Clean And Press Then Dead Row
  • Bar Down And Plates In Left Hand
  • Left Leg Back
  • Bar Down And Recovery
  • Pick Up Plates
  • Bar Down Plates In Right Hand
  • Right Leg Back
  • Plate Down And Recovery
  • Pick Up Barbell With Wide Hand Grip
  • 2 2 Dead Lift
  • Triple Row Then 4 High Pulls
  • 4 4 Dead lift 0:28
  • Dead row 0:13
  • Triple Row 0:13
  • Clean and Press then dead row 0:20
  • Bar down and plates in left hand 0:03
  • Left leg back 0:03
  • Triple Row 0:38
  • Bar down and recovery 0:06
  • Pick up plates 0:07
  • Dead Row 0:12
  • Triple Row 0:13
  • Clean and Press then dead row 0:20
  • Bar down plates in right hand 0:03
  • Right leg back 0:03
  • Triple Row 0:38
  • Plate down and recovery 0:06
  • Pick up barbell with wide hand grip 0:07
  • 2 2 Dead lift 0:13
  • Dead Row 0:13
  • Triple Row then 4 high pulls 0:51

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