50 Second Abs

Conditioning

4 Sets

  • 2:00 Row (513-520-521-525m)
  • 2:00 TrueForm Walk recovery (0.15 – 0.18 – 0.2 – 0.21 km)

Back

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)

3 Sets

  • 10 Chest Support DB Wide Row (25#)
  • 10 Chest Support DB Low Row (25#)

Midline

2 Rounds

  • 50s Single Leg Lifts
  • 10s Rest
  • 50s Crunches
  • 10s Rest
  • 50s Reverse crunches
  • 10s Rest
  • 50s Bicycles
  • 10s Rest
  • 50s Oblique Heel Touches
  • 10s Rest

I hate Tabata, so you can guess how much I disliked 50 seconds at a time!

DLB Always Slays

Conditioning

8 Sets

  • 1:00 BikeErg
  • 1:10 Rest

551-553-554-571-575-579-588-608m

Back

We took the second half of this DLB back day and dropped it to three sets.

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)

3 Sets

  • 10 Chest Support DB Wide Row (25#)
  • 10 Chest Support DB Low Row (25#)

I was out of steam by this last superset.