BACK & BICEPS

⚡ WU

1' (ski/row)

10 Band Pull-Apart

10 Scapular Pull-Ups

10 Bodyweight Good Mornings

10 Pull-ups

30s Dead Hang

🏋️‍♂️ BACK

1️⃣ BB Deadlift - 5×5

2️⃣ DB Single-Arm Row - 10×3 each

3️⃣ BB Pendlay Row - 8×4

4️⃣ KB Bent-Over Row - 12×3 each

5️⃣ SUPERSET (15×3)

• DB Shrugs

• Pull-Ups

💪 BICEPS

6️⃣ SUPERSET (12×3)

• DB Hammer Curl

• DB Reverse Curl

🔥 FINISHER

- BB 21s × 1

- Dead Hang to failure

- Farmer Carry (DB or KB) - 10m×6, heavy load