Name: Playbook - LIFT Fitness - 3-2-1 Tempo Pull
Uploaded: 2022-06-15T14:03:19.215Z
Duration: 45 min
Description: 3-2-1 Tempo Pull

Single arm alternating hammer curls

Single dumbbell bicep curls

Single Arm Landmine row

Standing (squat hold) wide grip lat pull down

Jumping jacks

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX wide row

Cross punches on bag

Narrow dumbbell row

Bus drivers

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

PULL day finisher

V bar pull down

3-2-1 Tempo Pull

3-2-1 Tempo Push

5/20 chest/bi/tri

5/27 Push

5/23 Pull

6/1 Full Body Timed Strength Circuits

5/16 back and shoulders

5/13 timed chest and triceps AKA Shaky-Shaky chest/tri

5.2 shoulders/back

4.20.22 Choulders (chest/shoulders)

4.4 Push

4.6.22 Pull

5/9 back and shoulders

5.6 Bicep/Tricep/Chest

3-2-1 Tempo Pull

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