# Back & Biceps Blast

You'll fire up every muscle in your back and arms — from your lats to your biceps — leaving you feeling strong, tall, and pumped. Let's get after it!

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 30s Hang (Arch)
- 1 × 10 Scapular Shrug
- 1 × 20s Dead Hang

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Skin the Cat Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 8 Scapular Pull-Up
  - 12 Reverse Snow Angel
- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 10 Hanging Knee Raise

## 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)
- 1 × 30s Child's Pose