BACK & BICEPS

WARM UP

- 30 high knee

- 300m machine

- 10*3 Banded row

- Pull ups 12*4

*Bent over row

4 sets

- empty bar bent over row 15 reps

- Add weight Bent over row BB 15/12

- Last set until failure

- Banded lat pull-down 20*3

- Single hand DB row 15/12/8

-Single DB arm Biceps curl drop sets 3* 8/10/12/15

-BB biceps curl last 6*8sets

-outside curl 15/10/8

3 rounds:

- 8 CAL

- 10 deadlift

- 10 shoulder taps