W7/D1 P1 - Back & Abs

For all weighted sets leave 1-2 reps in the tank. Due to the greater volume, intensity should be slightly lower. WORKOUT: Strength training 🕒 65-75 mins -Barbell deadlift 4 x 12 (rack from just below knees optional) *Rest 120 seconds between deadlift sets -Wide pull-ups x 30-50 reps *If you can perform more than 10 pull-ups in a row, then hit 50 reps. Otherwise, aim for 30 reps. Take as many sets as you need to reach the required reps. *Superset -Barbell wide grip bent over rows 4 x 10 -Barbell underhand bent over rows 4 x 10 *Superset -Wide lat pulldowns 4 x 10 -Close grip pulldowns 4 x 10 -Dumbbell renegade rows 3 x 10 (each side) *Rest 75 seconds between sets -Kneeling med ball slams 3 x 15 -Bicycle crunches 3 x 20 (each side) -Plank knee-ins 3 x 15 (each side) *Rest 30 seconds between sets EQUIPMENT REQUIRED: Barbell, weight plates, pull-up bar, pulldown machine, dumbbells, med ball, yoga mat