P
A1. Bench Press: 5@36%, 5@45%, 3@54%, 5@68%, 3@77%, ME@86% (1RM + 20lbs)
A2. Bent Over Barbell Row: (1st 4 sets) x 8 reps
OTM [12]: 3 rds
B1. 12-15 Ring or bar or box Dips (21X1)
B2. 12-15 Strict Barbell Press (65/45)
B2. 6-8 reps 1A DB Row (L)
B3. 6-8 reps 1A DB Row (R)
C. FT:
60/45 Cal Bike
120 DU
60/45 Cal Row
F
A1. Pushups: 6 sets of 10-15 reps
A2. Bent Over Barbell Row: 4 sets x 8 reps
OTM [12]: 3 rds
same – start with DB Row
C. FT:
50/40 Cal Row
50 box step ups (knee height)
50/40 Cal Bike
Post times, loads, and comments.
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