BACK & BICEPS

🔥 WU

10 Arm Circles (forward & backward)

10 PVC Overheads

10 Banded Rows

10 Scapular Pull-Ups

10 Cat-Cow

10 Light BB Good Mornings

1' Row/ski

🏋️ BACK

1️⃣ BB Deadlift - 5×5

2️⃣ SUPERSET : 10×4

• BB Bent-Over Row (OH)

• DB Single-Arm Row

3️⃣ SUPERSET : 15×3

• DB Reverse Fly

• BB Shrugs

💪 BICEPS

4️⃣ BB 3 way Curl ×3

FINISHER 🔪

DB Hammer Ladder

Max Pull-Ups

50m Farmer’s Carry