Back, Traps and Biceps

Mobility Warm-up
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