06 12 18

P

A1. Bench Press: 5@36%, 5@45%, 5@54%, 5@59%, 5@68%, ME@77% of (1RM + 20lbs)

A2. Barbell Row: (1st 4/6 sets): 3.3.3 (Cluster set: 5-10 sec rest) @ 21X0

 

OTM [12]

B1. 8-10 Strict Dips (21X1)

B2. 10 1A DB Row (L) + 10 1A-DB Row (R)

B3. Rest 1 min

 

OTM [16]:

C1. Bike 14/11 Cals

C2. 5-9 Burpees

 

D*. 4 sets: 10 DB Curls (per arm) + 12 Hollow rocks

 

F

A1. 6 sets of Close Grip Pushups

A2. Barbell Row: (1st 4/6 sets): 3.3.3 (Cluster set: 5-10 sec rest) @ 21X0

 

OTM [12]

B1. 8-10 Bench Dips

B2. 10 1A DB Row (L) + 10 1A-DB Row (R)

B3. Rest 1 min

 

OTM [16]:

C1. Row 12/10 Cals

C2. 6 Burpees AFAP