SUPER SWOLE BACK // 1.19.26

100 REP EXPLOSION: 3 MINUTES

Ring or Bar Rows: 100 reps

50 REP EXPLOSION: 3 MINUTES

Pull-ups: 50 reps

50 REP EXPLOSION: 2 MINUTES

Ring or Bar Rows: 50 reps

AMRAP: 12 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

T-Bar or V-bar Rows
4x Drop Set
20-10-5-5
Start weight 20
Drop then 10
Drop then 5
Drop then 5

Superset with:

Pulldowns: 12 reps w/ 3-count at the top

AMRAP: 8 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Undergrip Rows: Close 10 reps, Wide 10 reps
Cable Shrugs: 15 reps

ISOMETRICS: 2 MINUTES

Chest Supported Row Hold: 2 minutes

RECAP

100 REP: 3
50 REP: 3
50 REP: 2
AMRAP: 12
AMRAP: 8
ISOMETRICS: 2

= PUMP :30