Beginners Lats Circuit | BJJ Lats Circuit | Advanced Lats Circuit | Full Lats Circuit

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

30m | Shoulder Mobility

5m | Break

Circuit

Strength Round

30s | Bent Over Row

30s| 1-Arm Bent Over Row (Left & Right) [See 1-Arm Row Alternatives]

1m | Break

Repeat 2x

Speed & Power

Strength Round with no Break

30s | Medicine Ball Slams

30s | Kettlebell Swings

1m | Break

Repeat 3x

Muscular Endurance

Strength Round with no Break

15r | RDL

1m | Rest

Repeat 3x

Core

35s | Ab Roller

35s | Bicycles

35s | Ab Ankle Reach

35s | Hollow Body Holds

40s | Rest

Repeat 3x

Definitions

r = reps

s = seconds

m = minutes

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