Thursday 01/07/2026

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