30 minute HIIT cardio + Back/Abs

Reverse Grip Pulldowns

Back
Pullup (3 sets x AMRAP)
Pullup (Negatives) (2 sets x 5-8 reps)
Reverse Grip Pulldown (3 sets x 8-10 reps)
Close Grip Pulldown (4 sets x 8-10 reps)
Reverse Grip Cable Row (3 sets x 8-10 reps)
Barbell Row (2 sets x 8-10 reps)
Barbell Row (rest-pause) (2 sets x 8-10/4/2 reps)
DB Pullover (7 sets x 10 reps)

 

Abs
Hanging Leg Raise (3 sets x 10-15 reps)
Bicycles (3 sets x 45 seconds)
Crunch (3 sets x 25 reps)

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