# MONDAY: BACK 1H05

Warm-up: 10min
Main Workout: 40min
Cardio: 10min
Cool-down: 5min

## Workout

- 2 × 1-45s Jumping Jacks
- 2 × 1-45s Arm Circle
- 2 × 1-45s Cat-Cow
- 2 × 1-45s Upper Back Stretch
- 4 × 5-10 Pull-Up
- 8 × 10-12 Row (Single-Arm) - Dumbbell
- 3 × 5-10 Chin-Up
- 3 × 10-12s Superman Hold
- 6 × 100 Jump Rope
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Thread the Needle