2/22 Back and Biceps [CHALLENGE WK8/DAY2]

[Challenge week 8/day 2] Happy Tuesday! 2/22 Training day Overview: Suggested Accessory Equipment: large loop band Warm Up: foam roll, 10 mins rower [or steady state cardio of your choice] 1. Pull Ups: 6S/2-4R [1-2 warm up sets, weighted for difficulty or assisted to modify] 2. Back Extension Pendlay Row: 5S/10R [every 30 seconds] Compound Set: 3. Wide Lat Pulldown: 3S/1R + 10R [10 second iso hold at the top of your first rep, steady tempo on the last 10 reps] 4. Half Kneel Neutral Grip High Row [single arm]: 3S/6-8R each side [3 second eccentric each rep] Compound Set: 5. Double Cable Curls: 3S/6-8R step forward + 6-8R step back 6. Dumbbell Bicep Curls: 3S/8-10R [full pause at the bottom each rep] 7. Banded Gironda Row: 1S/1 minute 8. Burnout Challenge: Rack Run: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]