One set of:
Warm Up: One Arm KB Cleans - 3
X 5/5 @ 53
EZ Bar Preacher Curls - 1 x 6 @ 50
Rope Hammer Curls - 1 x 6 @ 130
SBO Upright Row - 1 x 6 @ 75
6-Way-Delt-Raise - 2 x 5 @ 15
Precore Rear Fly - 1 x 6 @ 140
Hammer Press - 200
Pec Dec - 130
One-Arm DB Row - 90
Wide Pulldown - 180
Hack Squat - 2 x 6 @ 130
Leg Press - 3 x 6 @ 270 (ROM)
Standing Calf Raise - 2 x 8 @ 280
Walking Lunge - 2 x 5/5 @ 45 (90)
SLDL - 2 x 8 @ 90 (180)
* Set of 6. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
Rope Face Pulls: 2 x 8 @ 100*
*Underhand & Overhand
Front Lever - x 3
Headbanger Pull Ups - 1 x 15
Bear Push Ups - 1 x 15
AVG HR - 112 BPM
MAX HR -144 BPM
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