# Back & Biceps Burn

You'll light up your back and biceps with pulling movements that build real strength and body control. No equipment needed beyond your bodyweight — just you, gravity, and three solid rounds.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 30s Dead Hang
- 1 × 8 Scapular Pull-Up

## Main Workout

- **Superset · 3 rounds**
  - Pullup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 5 Chin-Up
  - 12 Reverse Snow Angel
- 1 × Skin the Cat Progression _(progression — pick your level)_
- 3 × 20s Dead Hang

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Biceps Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)