20/10 5x @ each

2x thru

Hinge 1-2-3 hold row

Tall kneeing eccentric push up

V bicep: slow down fast up

1/2 kneeling 1-2-3 hold press

Hinge cross upright row

American KB swing

Banded or bodyweight modifications:

1. Hinge or standings bow and arrow row OR plank row 1,2,3 (bodyweight)

2.

3. Sumo squat hold with rapid upper cuts

4. Pike position 1,2,3 shoulder taps

5. Hinge rev fly or star jacks

6. Sumo jack chop

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