Back-2-Back

Updated: Aug 26, 2019

Warm up:

400 m Run/Row

5 Lunge Twists R

5 Lunge Twists L

Resistance Band Chest/Shoulder Stretches


Then complete each section separately. Sections may be completed in any order. If you have been with Community Fit less than 1 month, please focus on your form and use lighter weight. And only complete 10-20 max reps of pushups and squats. Please be careful and we progress.


Back Section I

Complete the superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.

6-8 AHAP Back Squats

Burn out set of Air Squats

Rest


Back Section II

Complete each superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.

6-8 AHAP (As Heavy as Safely Possible) DB Bent Rows

Burn out set of Pushups (Start with strict pushups and finish with snaked)

Rest


Cool Down:

Scorpion Stretch

Lower Back and Piriformis Stretches

QL Stretch


Post weights used and # of reps for each burnout set to comments


We owe it to the people we love to get strong, healthy, and prepared.


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