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Description

Back, traps, biceps


Exercises

Set 1: 1 round
Jump Rope
Effort: Moderate
Jump Rope
3 minutes

Set 2: 1 round
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
10 reps
Jump Rope
Effort: Moderate
Jump Rope
1 minute

Set 3: 1 round
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
10 reps
Jump Rope
Effort: Moderate
Jump Rope
1 minute

Set 4: 4 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Jump Rope
Effort: Moderate
Jump Rope
1 minute

Set 5: 3 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps
Squat Jumps
Effort: Moderate
Squat Jumps
1 minute

Set 6: 3 rounds
Weights: Heavy
Seated Cable Row
10 reps
Box Jumps
Effort: Moderate
Box Jumps
1 minute

Set 7: 4 rounds
Barbell Shrug
Weights: Heavy
Barbell Shrug
10 reps
Quick Box Step Ups
Effort: Moderate
Quick Box Step Ups
1 minute

Set 8: 3 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Kettlebell Swings
Weights: Light
Kettlebell Swings
1 minute

Set 9: 3 rounds
Weights: Heavy
Preacher Curl
10 reps
Medicine Ball Slams
Weights: Light
Medicine Ball Slams
1 minute

Set 10: 3 rounds
Weights: Heavy
Reverse Barbell Curl
10 reps
Dumbbell Lunges
Weights: Light
Dumbbell Lunges
1 minute

Set 11: 3 rounds
Dumbbell Wrist Curls
Weights: Heavy
Dumbbell Wrist Curls
10 reps
Effort: Moderate
Battle Ropes
1 minute


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