Wednesday
Pull & back
Rows, pulls and hinges for posture and grip.
10 min
20 min
30 min
40s on · 20s off · 20 rounds through 10 moves
the moves
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01
Single-Arm Row
lats · upper back · biceps
02
High Pull
upper back · shoulders · glutes
03
Romanian Deadlift
hamstrings · glutes · lower back
04
Pullover
chest · lats · core
05
Single-Arm Swing
glutes · hamstrings · grip
06
Bicep Curl
biceps · forearms
07
Upright Row
shoulders · traps
08
Single-Leg Deadlift
hamstrings · glutes · balance
09
Sumo Deadlift High Pull
glutes · upper back · traps
10
Plank Pull-Through
core · shoulders
start · 20 min