1.16.24 // BOSS BACK
WARMUP: 3 MINUTES
Wide-grip Pulldowns @ 50% of your bodyweight: 1 set of 50 reps
Dumbbell Shrugs: 1 set of 50 reps
MAIN MOVE: 15 MINUTES
Medium-grip Pulldowns: 20-15-10-5
Superset with Banded Arrows: 20 reps
TIME FRAME TRAINING 4 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
1-Arm Rows: 12-15 reps per side
Dumbbell Shrugs (use same DB’s as Rows): 20 reps
HEAVY TIME FRAME TRAINING SEATED ROWS: 3 MINUTES
Bodyweight for as many reps as possible
*If you weight 200, do 200 lbs on the stack. If you can’t, go 70% of your bodyweight
5 MINUTE AMRAP
Cable Pullovers: 20 reps
Face Pulls: 20 reps
RECAP
Warmup: 3
Main Move: 15
Superset: 4
Time Frame Training: 3
AMRAP: 5
= 30 Minute Pump
