# BBW L1-1

Weeks 1-8

## Superset 1

- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings
- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings
- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings
- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings

## Superset 2

- 1 × 7-12 Row - Other
- 1 × 6-12 Band Dip
- 1 × 7-12 Row - Other
- 1 × 6-12 Band Dip
- 1 × 7-12 Row - Other
- 1 × 6-12 Band Dip

## Superset 3

- 1 × 5-10 Dip Shrug
- 1 × 30-60s Plank
- 1 × 5-10 Dip Shrug
- 1 × 30-60s Plank
- 1 × 5-10 Dip Shrug
- 1 × 30-60s Plank

## Superset 4

- 1 × 4-8 Scapular Pull-Up
- 1 × 40-60s Arch Body Hold (Prone)
- 1 × 4-8 Scapular Pull-Up
- 1 × 40-60s Arch Body Hold (Prone)
- 1 × 4-8 Scapular Pull-Up
- 1 × 40-60s Arch Body Hold (Prone)

## Wall Slides

- 3 × 6-8 Wall Extension