Warm- up:
-Hip thrusts
-Glute bridge hold
-Crab walk or table top hold
Circuit:
-Single arm db row
-Zottman curl
-Db bench pull-over
Circuit: 3-4x
-Hammer curl
-Renegade row
-Single arm preacher curl
Superset: 3-4x
-Hanging leg raises or knee raises
-Assisted pull-up
Cool-down: 20 minutes of cardio
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