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Back and Biceps Pull-Focus RFT

BackBicepsCardio

This is a 5-round, pull-focused workout designed to build endurance in your back and biceps. Because this is an RFT (Rounds For Time) structure, prioritize steady movement over speed, especially during the high-rep row sets. Focus on a controlled 'squeeze' at the top of every curl and row to maximize engagement, and feel free to adjust your dumbbell weight between sets if your form starts to break down.

5 rounds of:

1. Dumbbell Row 45 reps
2. Curls 35 reps
3. High Knees 108s

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