WOD#4 This Will Get You (H)uge! (Back Day)

WOD#4 This Will Get You (H)uge! (Back Day)

Kudos to my homie Hunter for working with me and crafting this up. This will beat the crap out of your back. A heavy day of back exercises that will get you pretty sore so definitely get the right amount of protein in your body (roughly 50-60 grams of protein for the day. Maybe more if you’re a specimen). Here it is…

3x Pull-Ups until failure (warm-up)

Lat Pulldown Variation
4 x 12/10/8/6
—-Superset—-
Lat Rope Pulldown
4x 12/10/8/6

Wide Grip Cable Rows
4x 10/8/8/6

Dumbbell Row
4x 10-12 reps

Low Row Machine (Or Reg Row Machine)
4x 10

Back Extensions
4x 15

Shrugs
4x 10

Abs
Pull-Up Position
5x 20 Knee Tucks

Fire Drill – ABS Circuit —No Rest—
V-Situps 30 seconds
Flutter Kicks 30 seconds
Heel Taps 30 seconds
Full Sit-Up 30 seconds

THIS WORKOUT IS LETHAL, INSANITY, AND A MAJOR PUMP. GET AFTER IT AND MAKE TODAY COUNT!

– Cooper


cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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