“Bro Circuit- Pull Up Muscles ”
3 Rounds:
A1. Hammer Curls 8-12 Reps
A2. DB Incline Reverse Fly’s 8-12 Reps
A3. DB Rows 8-12 Reps
A4. Banded Lat Press Downs to Failure
Rest 2 mins
15 MIN AMRAP
12/9 Cal Ski/Row/Bike – Alt machine each round
10 V Ups
8 DB Rows 70/50
100Ft Farmers Carry 2 DB/KB/Trap Bar – Heavy
Mobility Work:
– Banded Pidgeon 2 mins per leg
– Banded Spider Lunge T Spine Rotations – 1 min in spoder stretch then 10 rotations per side
– Couch Stretch 2 mins per leg
– Wall T Spine Stretch 2 mins
– PVC Prayer Front Rack stretch 2 Mins