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Two Movements Pull Day

Activations/prep

A1 ring pull-ups- 5-8 reps*
A2 banded pullover – 15+ reps
1-2 rounds, 3 minutes rest before working sets
*2 drop sets

B1 trap bar rows – 8-10 reps*
B2 chest support DB rows – 10+ reps
B3 chest supported DB shrugs – 10+ reps
1-2 rounds, 2 minutes rest before working sets

Biceps BFR – 30, 15, 15, 15

***all sets listed are working sets. Always take as many warmup sets as needed.