Friday Back & Bi Burner

Warm Up
- Glute Machine
3 sets of 10
- Hip Mobility Warm Up (https://youtu.be/pcxYx_FsdKc)

Deadlifts

4 sets of 8-12 reps (Medium Weight)

Dumbell Bent Over Rows

4 sets of 8-12 reps(Medium Weight)

High Pull Rows

 4 sets of 12-15 reps (Light Weight)

Pull Ups

​4 sets of Max reps

Bicep Curls

3 sets of 30 reps (Lighten weight every 10 reps)


Finisher
4 rounds (30sec round)
Battle Ropes
-Rope Slams
-Alternating Waves
-Mini Waves
​-Jumping Jacks