Pump de la torso Workout
3-5 rds for quality:
5 banded tempo pull-ups - 3s down - 1s hang - explosive up - 3s hold
5-10 ring dips (legs on the gorund/box dips)
10+10 seesaw DB row
10+10 seated DB shoulder presses
20 hollowrocks
20 alt. Back ext.
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