05 22 18

P

A1. Bench Press: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81%

A2. Single Arm DB Row (off hand on a bench). 1st 4 sets 6-8 reps @ 21X1

 

q(1:30) x 3 rds

B1. 10 2A-DB Hammer Curls into Strict Press

B2. 10-15 Close Grip Pushups @ (2010)

 

C. 6 rds: 12 sec Max Cal Bike + 60 sec walk rest

 

F

A1. Pushups: 8 sets (rest 1-2 min between sets)

A2. Single Arm DB Row (off hand on a bench). 1st 4 sets 6-8 reps @ 21X1

 

q(1:30) x 3 rds

B1. same

B2. 6-10 Close Grip Pushups (keep elbows close to body)

 

C. 6 rds: 12 sec Max Cal Row+ 60 sec walk rest