BACK & BICEPS

⚡ WU

10 Cat-Cow

10 Arm Circles

10 Banded Pull-Apart

10 Scapular pull-ups

10 Thoracic rotations

10 Good Mornings

350m Row/Ski

🏋️ BACK

1️⃣ BB Bent-Over Row - 10×4

2️⃣ DB Single-Arm Row - 10×3 each

3️⃣ SUPERSET

• Pendlay Row - 10×3

• DB Reverse Fly - 12×3

4️⃣ SUPERSET

• KB Gorilla Row - 10×3 each

• DB Shrugs - 12×3

💪 BICEPS

1️⃣ DB Concentration Curl - 10×3

2️⃣ Ladder Curls Half to Full (7 to 1)×2

🔥 FINISHER

×3

- Pull-Ups - 10

- Farmer’s Carry - 40m