BACK & BICEPS

⚡ WU

500m Row/Ski

10 Arm Circles (fwd/bwd)

10 Band Pull-Aparts

10 Scapular Pull-Ups

10 Cat-Cows

10 BW Good Mornings

🏋️ BACK

1️⃣ BB Deadlift - 8,6,6,5,5 (heavy, progressive overload)

2️⃣ BB Bent-Over Row (UH ) - 10×4 (controlled)

3️⃣ DB Single-Arm Row - 10 each side ×4

4️⃣ DB Shrugs -15×3

💪 BICEPS

5️⃣ BB 3 Way curl - (7-7-7)×3

🔥 FINISHER

×3

10 Pull-Ups

12 Hammer Curl