# Back & Biceps Grind

You'll hammer your back and arms with serious pulling work, building real strength and control from top to bottom. Get ready to feel every rep in your lats, biceps, and grip.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Hang (Arch)
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Push-Up

## Main Workout

- **Superset · 3 rounds**
  - Pullup Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - Skin the Cat Progression
- **Superset · 3 rounds**
  - 6 Chin-Up
  - L-sit Progression

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Biceps Stretch
- 1 × 20s Wrist Flexibility Stretch