One set of:
Incline PJR Pullover - 50-60-70
Dips 38 @ bodyweight
Pelican Curls - 8-7-5
Band Reverse Curls - 12 @ Orange
Cable Upright Row - 130-160-180
High Cable Row - 8 @ 30
Machine Lateral Raise - 8 @ 33
War Strength Incline Press - 90-110-130
Hanging Ring Fly - x 12
LeverEdge Chest Supported Row - 180-230-270
Goronda Pull Ups - 2 x 5
Leg Press - 8-7-5 @ 540
Leg Press Calf Raise - 8-7-5 @ 540
Hip Thrust - 8-7-5-4 @ 270
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
Pelican Curls - 3 x 3
Planche Leans
Band Pull Apart - 2 x 8 @ Orange
Around-the-World Pull Ups - 3 x 2/2
Band Curls - 12 @ Orange
AVG HR - 111 BPM
MAX HR - 149 BPM
@ Metfit
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