I recently went to a spinning class and it was brutal. Up until then I’d only been doing these 10-15 min bike sprint sessions and it was definitely challenging – but it wasn’t shocking because I push myself hard on these bike sprints. If it seems too easy, I up the resistance. You should be doing that too 🙂
If you aren’t at the gym, instead of the cable back row, do barbell reverse flies as another back exercise. It won’t be the same effect, but it’ll do. If you are attempting these renegade rows – proceed with caution – they are VERY tiring!
The lat activation exercises I am referring is just hanging on a pull up bar and activating the lats enough to where your shoulders come up to your ears, but you don’t activate the biceps or triceps. It will be tough to do this, but it is necessary to building up pull up strength.
This is a long workout – still kill it!