30-minute Pull Workout

This workout is designed to target the back, shoulder, and bicep muscle groups. You will need a backpack with enough weight to make the last rep of every set quite difficult. Weight plates make it very easy to add weight quickly, but anything can be used. Recently I have used horseshoes, bean bags, paint cans, car batteries, and even power tools, so get creative. You will also need resistance bands and some dumbbells. Each step is written Exercise x Number of Reps x Number of Sets.

Warm-up with 20 Burpees, 10 Pull-ups with resistance band assistance, then

• Pull-ups w/ backpack x 10 x 5

• Low row w/ backpack x 12 x 4

• Dumbbell High Row x 15 x 3

• Rear Flyes w/ resistance band x 15 x 3

• Dumbbell Biceps Curls x 15 x 3

• Crunches x 20 x 3

Rest for up to 30s between sets, 1-minute between exercises. Do not sacrifice form for speed. If time allows, do 30 minutes of light cardio such as walking, biking, or yoga after your workout.