Reverse KB Bench Press - 8x8 @ 35lbs
Then, 3x5 @ 53lbs, Regular Grip 3x3 @ 70lbs (1 second rest-pause)
Kettlebell Seal Row 8x8 @ 35lbs
Then, 3x5 @ 53lbs, 3x3 @ 70lbs (1 second rest-pause)
“Your goal is to reduce your rest intervals to 30 seconds or less, ultimately cutting them down to just 15-20 seconds between each set. Once your conditioning has adjusted to the demands, you’ll need just five to ten deep breaths between each set, then it’s on to the next set.
If your tempo on each exercise is 2-0-2-0 (2 second eccentric, no pauses and two second concentric), then each rep will take you four seconds. Eight reps per set means that each set will take you 32 seconds. With a 15-20 second rest interval, 24 sets will take only 18 to 21 minutes to complete and 32 sets will take 25 to 28 minutes to completed”. - Strength-OldSchool.Com
Cash Out:
Bent-arm Planche Push Ups x3
Finger Pull Ups - 2x5
“To build your forearms and grip strength, you need to train all three grip functions: support, crushing, and pinching strength. This exercise will take care of the last two categories.
These build significant functional strength and hypertrophy throughout the entire musculature of the forearms, not to mention Herculean grip strength”. - T Nation
AVG HR - 137 BPM
MAX HR - 168 BPM
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