A functional strength training session structured across five exercise sets, with a primary focus on the back and biceps. Each exercise is performed for three sets of eight reps, encouraging you to challenge yourself with heavier weights. The final rep of each set should feel difficult, while still allowing you to maintain control and correct form throughout.

We begin with banded activation before moving into our first working set of heavy single arm bent over rows. From here, we alternate rep for rep between neutral grip and wide grip rows, supersetted with alternating hammer curls.

Our next set combines rear delt flys with alternating single arm overhead presses, followed by an underhand grip row and bicep curl superset for our final weighted block.

To finish, we add wrist weights for three sets of prone upper body work.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!