It's good to be back with a fresh episode. This week we're focusing on our back muscles. Take a look at the equipment list and let's work that posterior chain!

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Workout: 5 Exercises, 30 seconds each, 2 RoundsEquipment: Hand Weights; Fairly heavy weight which could be the hand weights put together, a backpack, or your small child; Mat

* Bent Over Row* Bent Over Reverse Fly* Straight Leg Deadlift* Plank Rotation* Prone Back Extensions

Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House

Workout Music: "Give It All" Artist: Elijah N; "Concrete" (Daxten Remix) Artist: Frigga; “Breathe on Repeat" Artist: Typekast

Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary.

Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

E-mail me with any questions or comments at shamrocksfit@gmail.com.

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