back biceps

Back And Biceps

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Warm Up - Repeat 3 times
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Hanging Scapula Retractions

15 reps
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Bicycles

30 seconds
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Jumping Jacks

45 seconds
Round 1 - Repeat 3 times
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Pull Ups

max reps
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Chin Ups

max reps
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Australian Pull Up (Wide + Shoulder + Close Grip)

5 reps each
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Archer Australian Chin Ups

10 reps each
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Bar Curls

10 reps
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Commando Pull Up

5 reps each