4/15/13 LEAN AND TONE BACK WORKOUT

A prowler is pushing a metal sled weighing about 100 lbs. across an asphalt parking lot for about 20 yards at a full sprint, turning around, and sprinting back at full speed. There are no wheels, so not only do you have the weight to overcome, but also the additional friction.

The crunches to alternating knees are done by leaning toward your right knee, striving to touch your left ribs to your right thigh, returning to a straight position and leaning back on the ball to stretch out your abs, then leaning toward your left knee, striving to touch your right ribs to your left thigh before returning to a straight position and leaning back on the ball to stretch out your abs. This is one set.

The reverse cable flies always reach full extension at chest level. However, I start the "head to chest" at about eye level, and pull down toward my chest as I flex through the fly. Likewise, the "ab to chest" starts at ab level, and is pulled up toward my chest as I flex through the fly.

Stretch for 10 minutes.

4 sets of seated cable rows with 120 lbs. for 20 reps.
- super set with 4 sets of crunches on a 30" ball to failure.
- no rest between exercises, 60 second rest period between super sets, with 120 second rest before proceeding to next super set exercises.

4 sets of cable lat pull downs to face with 120 lbs. for 20 reps.
- super set with shoulder shrugs using 80 lbs. dumbbells for 20 reps.
- super set with crunches to alternating knees on 30" ball to failure.
- no rest between exercises, 60 second rest period between super sets, with 120 second rest before proceeding to next super set exercises.

4 sets of standing reverse cable flies, head to chest, with 12.5 lbs. for 20 reps.
- super set with 4 sets of shoulder shrugs with 280 lbs. for 20 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercises.

4 sets of barbell shrugs, close grip, with 225 lbs. for 20 reps.
- super set with 4 sets of standing reverse cable flies, abs to chest, with 10 lbs. for 20 reps.
- super set with 4 sets of close grip pull ups to failure.
- no rest between exercises, with a 60 second rest between super sets.

20 prowlers with about 30 - 45 second rest between each.

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Osa McDonald (Athlete)