BACK & BICEPS

WARM UP

- 30 cal machine

- banded pull

-Single arm row 20/14/8

-Single arm renegade rows 8*3 each arms

- supine single arm row drop-set, 5/9/14

- Banded biceps curl 15*3

- preacher curls single arm (elbow on the bench)15/10/8

3 rounds:

- 10 cal machine

- 14 deadlift

- 14 jumping jacks