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Mobility Warm-upPull-ups, One Arm Row, BentOver T-Bar Rows, Barbell Shrug, Barbell Bicep Curl, Back workout, Traps
3×10 Ring Rows
Then:
3×10 Pull-ups
3×10 One Arm DB/KB Row
3×10 BentOver T-Bar Rows
3×10 BB Shrug
2×15 DB Curl
Then:
Finishers
3x15m Seated Sled Pulls
3x15m Standing Sled Pulls
Followed by:
60secs Alternate Rope Undulation (standing)
60secs Rest
60secs Double Rope Undulation (standing)
60secs Rest
60secs Snake Side to Side Undulation (standing)
60secs Rest
60secs Alternate Rope Undulation (seated)
60secs Rest
60secs Double Rope Undulation (seated)
60secs Rest
60secs Snake Side to Side Undulation (seated)
60secs Rest
Then:
Dead hang 15/30 seconds Hold
1xOverhand Grip
1xUnderhand Grip
2xFalse Grip
Then:
Cool down and Stretch

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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