One set of:
Warm Up: Kettlebell Swings - 2 x 20 @ 53
Machine Curls - 35 (70)
Rope Hammer Curls - 120
X
SBO Upright Row - 75
6-Way-Delt-Raise - 2 x 5 @ 15
Precore Rear Fly - 80
Slingshot Incline Hammer Press - 230
Pec Dec - 100
ProTraining Row - 180 (underhand)
Wide Pulldown - 130
Hack Squat - 8-7-5 @ 90
Leg Press - 8-7-5 @ 4100
(ROM)
Standing Calf Raise - 2 x 8 @ 280
Walking Lunge - 1 x 3/3 @ 60 (120)
LeverEdge SLDL - 8-7-5 @ 230
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
Rope Face Pulls: 8-7-5 @ 120*
*Underhand & Overhand
Bear Push Ups - 1 x 15
Front Lever - x 3
Headbanger Pull Ups - 1 x 15
AVG HR - 115 BPM
MAX HR -143 BPM
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