💣BACK & BICEPS

“ROW. PULL. DOMINATE.”

🔥 WARM-UP

•Arm Circles x10

•Cat-Cow Stretch x10

•Thoracic Rotations x10/side

•Hanging Scapular Retractions x10

•350m Ski/Row

🏋️‍♀️ STRENGTH WORK

1.B B Bent-Over Row – 10 reps x4

2.DB Single Arm Row – 10 reps/arm x4

3.Gorilla Row – 12 reps x4

4.Superset (x3):

 • Good Mornings – 15 reps

 • Superwoman Hold – 30 sec

5.Pull-Ups (to failure) – x3 sets

6.Biceps Curls – 21s – x3 sets

🔥 CONDITIONING (x3 for time)

•10 Burpees

•20 Jump Lunges

•30 sec Skipping