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Thursday 01/07/2026

  • Jan 7
  • 1 min read

Warm-Up- 2 rounds

10 Ring Rows

10 Banded Pull-Aparts

10 Hollow Rocks

30 sec Dead Hang


Strict Pull-Ups – 15 min

5 sets:3–5 reps

Rest 60 sec

Accessory – Superset x 3

10 Single-Arm Dumbbell Rows/side

12 Banded Lat Pulldowns

20 sec Hollow Hold


EMOM- 5 Rounds

Min 1: 8/12 Ring Rows

Min 2: 12 Jump Lunges

Min 3: 12 Butterfly Sit up


Cool-Down

Lat stretch

Deep breathing

Roll Out

 
 
 

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