04 24 18

P
A1. Bench Press:
5@36%, 5@45%, 3@54%, 3@63%, 3@72%, Max reps @81%
A2. 2A DB Prone Row (sets 1-4, 6-8 reps @ 2111)

B. q(1:30) x 4:
Supinated Grip Ring Row 7-10 @ 21X2
Diamond Pushups 7-12 @ 21X1

OTM [16]:
C1. Row 16/13 Cals
C2. 40 DU / Jumping Jacks

D*. 3 sets
12 GHD Hip Ext (hold 1 sec @ top) + rest 30 sec + 12-15 GHDSU

 

F
A1. Pushups: 5 sets of (3 cluster sets)*. Rest 1:00 between each “cluster set”
A2. 2A DB Prone Row (sets 1-4, 6-8 reps @ 2111)
*cluster sets are done with a quick/minimal break.

B. q(1:30) x 4:
Supinated Grip Ring Row 7-10 @ 21X2
Strict DB Press 7-12

C. same

L45: A, B, C[8]