Straight Sets: Back & Biceps

Updated: Sep 22, 2020


400 m Row

Arm Circles

10 Inchworms

Down Dog To Runner's Lunge & Twist

Complete each couplet, in the order written, minimizing the rest between movements. Rest 2-3 minutes between rounds of the couplet. Complete all rounds of one couplet before moving onto the next.

3 Rounds:

3-5 Strict Chin-ups

8-10 BB Clean Curls AHAP


3 Rounds:

3-5 BB Bent Row AHAP

8-10 Stability Ball Rear Delt Raises AHAP


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Less than 1 Month:

Complete 2 rounds of each couplet with less weight

Less than 3 Months:

Complete 3 rounds of each couplet without going AHAP

AHAP- As Heavy As Safely Possible

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