# Friday Pull Javier

Hybrid plan

## Warmup

- 1 × 8 Yuri's Shoulder Band Warmup
- 1 × 24 Squat (Sky Reach)
- 1 × 20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 12 Hang (Arch)
- 6 × 1-12 Row (Bent-Over) - Dumbbell
- 4 × 1-8 Pull-Up (Weighted)
- 3 × 8-10 Bicep Curl - Dumbbell
- 3 × 10-12 Pull-Over
- 3 × 0s Plank