# Back & Biceps Blast

You'll hammer your back and arms with advanced pulling work, leaving your lats pumped and your grip tested. Every round builds real pulling strength you can feel.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 5 Hang (Arch)
- 1 × 8 Scapular Pull-Up
- 1 × 10 Scapular Push-Up

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - Row Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Skin the Cat Progression
  - 6 Chin-Up
- 1 × L-sit Progression _(progression — pick your level)_

## Cool Down

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