BACK & BICEPS

🔥 WU

2 min Row / Ski

10 Cat-Cow

10 WGs stretch

10 PVC Pass-Throughs

10 Scapular pull-ups

10 Bodyweight Good Mornings

WORKOUT

⚡ POWER

SUPERSET

[×3]

• Sand bag Floor Slams -10

• Explosive Ring rows - 8

🏋️ STRENGTH (P4)

1️⃣ BB Deadlift - 10,8,6,6 [Moderate-heavy]

2️⃣ BB Bent-Over Row (OH) - 10×3 [Moderate]

💥 HYPERTROPHY (P3)

3️⃣ SUPERSET

[×3]

• Single-Arm Row ×12

• DB Hammer Curl ×12

🤝 ENDURANCE (P2)

4️⃣ Tri-Set - 3 rounds

• BB Pendlay Row [LW] - 10

• DB Shrugs - 12

• BB Curl - 15