06 26 18

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

 

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