warm up– 300 Double Unders, 2×20 Rev Hypers
5×15 Banded L-Sit Pull Ups (sitting in the band)
3×15 Standing DB Bent Over Row
3×15 Seated KB Shrugs
2×15 DB Seated Curls (that's right)
2x25m Rev Sled Pull
*note– banded L-sit pull ups, DB bent over rows, shrugs and curls are slow and concentrated with full ROM (range of motion). Go hard on Rev sled pulls!