BACK & BICEPS

WU

2x

12 Arm circles

200m

12 Resistance band rows

10 Superman

WORKOUT

8/8/8/8 Pull ups

12/10/8/8 Overhand barbell row

12/10/10/8 Rear delt fly

12/12/12/12 Plank row

12/10/8/8 Single dumbbell row

8/8/8/8 Alt bicep curl + hold

10/10/10 Hammer curls

CARDIO + ABS

Amrap 7’

200m Row

20 Mountain climber

20 Russian twist w/ ball

20 Plank reach