Heavy Day (6 sets, 3 to 5 reps 70-80% one rep max) | Moderate day (4 sets, 8 to 12 reps, 60-70% one rep max) The focus for this workout is a solid back day. We’re going to hit the posterior hard with barbell deadlifts, kettlebell rows, and a focus on pull ups. If you can’t do pull ups then use a step or stool to elevate yourself up to a bar and perform a negative rep, by focusing on a controlled, slow eccentric (hold yourself up, chin over the bar and then slowly lower yourself down). If you don’t have the grip strength to hang from the bar then your other option is to perform cable lat pull downs. The finisher is a full body double kettlebell flow that will leave you feeling worked! Crush it!