Working This Weekend So Thursday Off and a Back Workout

This weekend our two Southwest Outdoor Educator Courses wrap-up so as a base we got today off from work. It is very easy when working for NOLS to forget what day of the week it is. When I am in the field I don't even try. It is a great day though to get studying in, laundry done and to get in a strong back workout.

Today's quote is from Anna Paquin:

"If I don't do laundry today, I'm gonna have to buy new clothes tomorrow."

Workout: Back
Morning routine:
HIIT Spin Bike Routine, 45 minutes

Afternoon Routine:
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Barbell Good Morning
Trunk Twists
Step-Ups
Abdominal Crunches
Weight Training:
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group: Spinalis, logissimus, iliocostalis, and biceps femoris)
Fat Grip Dumbbell Snatch, 5 sets of 3-5 repetitions
(Primary muscles worked: Upper and lower trapezius, rhomboids, deltoids, infraspinatus, teres minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Weighted Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine Torso Twist, 3 sets of 6-10 repetitions
(Primary muscles worked: Internal and external obliques)

Have a Great Day!!