20250204 - Pull - Back & Biceps

Feb 4

Main Workout:

1: Weighted Pull Ups - 4x6-8

2: Barbell Bent Over Rows (Pronated Grip) - 3x8-10

Accessory Work:

1: Single Arm Dumbbell Rows - 3x10
- Pause at top.
2: Seated Cable Face Pulls - 3x15
3: EZ Bar Biceps Curl - 3x12
4: Dumbbell Hammer Curls - 3x15

WOD:

4 Rounds for Time
50 Bodyweight Lunges
400 Meter Row
30 Wall Balls (20/14)
200 Meter Run

Score is time.

20250205 - Lower Body Strength & Stability