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Training Plans
CROSSLIFTR Training (Conventional or Crossfit Box) Program: obivincent.com/
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BACK WORKOUT
WARM UP - AS SHOWN IN VIDEO
MAIN WORKOUT
1A. CABLE PULL OVER 2 X 10reps and 1 Dropset (8x8) @3sec tempo
1B. CABLE ROPE FACE PULLS 2 X 10reps and 1 Dropset (8x8) @3sec tempo
2A. RACK PULLS 4 X 10,8,8,6reps @2sec tempo
2B. CHIN UPS 4 X 12 or till Failure @1/2 tempo
3. CHEST SUPPORT ROWS 3 X 12,10,10 @2-3sec tempo
4. LAT PULL DOWN 2 X 12, 10 & 1 Dropset (8x8) @3sec Tempo
5. SINGLE ARM SEATED ROWS 2 X 12, 10 & 1 Dropset (8x8) @3sec Tempo
WORKOUT FINISHER - As shown in the Video
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