Full Body…

Skill Primer (Neural, not fatiguing)

• Front Lever — ×3

• Planche Leans — ×5

Strict rests. Stop well short of failure.

Chest 

8-7-5 density sets

1. Incline WarStrength Press — 90-100-110

2. Pec Dec — 120-130-150

3. Low-to-High Fly — 1 × 5 @ 50

 • 2–3 sec stretch, 1 sec squeeze

Back 

8-7-5 density sets

1. WarStrength Row — 230-250-270 

2. Wide Pulldown — 160-170-200

3. Archer Pull-Ups — 2 x 3/3

Legs 

Condensed but brutal

1.    Belt Squats — 8-7-5 @ 200-290-400

2. DB RDL — 8-7-5 @ 75 (150)

3. Walking Lunges — 1 × 4/4 @ 55

Delts

8-7-5 density sets

1. Prime Handle  Upright Row — 90-110-130

 • Stop at mid-chest

2. Reverse Crossover BO Rear Fly — 30

3. 6-Way Delt Raise — 1 × 5 @ 15

Arms

Elbow-smart density

1. Pelican Curl — 8-7-5

       2. Rope Hammer Curl — 120

3. Reverse Band Curl — 1 × 12 @ Orange 

 • Leave 1–2 RIR

Cash-Out (Cardio + Scapular + Skill)

No fluff. This is where your cardio score gets fed.

• Rope Face Pull — 10 - @ 50 (Alternate underhand / overhand)

• Front Lever — ×1

• Planche Lean — ×1

📊 EXPECTED METRICS (BASED ON YOUR DATA)

• AVG HR: 114–118 bpm

• MAX HR: 145–150 bpm

• Cardio Zone: Dominant Zone 2 with brief Zone 3 spikes

• Fatigue: Local muscular, not CNS

AVG HR - 118 BPM

MAX HR - 157 BPM