YGIG

1a. Rubber Band ”J” Pulldowns 3x14
1b. Alt. DB Bicep Curls 3x10/10

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2a. BB Bent Over Row 3x12
2b. Hanging Strict Knee Raise 3x10
2c. Rubber Band Face Pulls 3x12

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3a. Tempo Ring Rows 3x10 (Neg. 2sec)
3b. Explosive Plate Sit-Up to Stand 3x10

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4a. Strict Close Grip Chin-Up 3x10
4b. Across-Body Hammer Curls 3x8/8

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• Choose weight/Rubber Band that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)