Full Body - Heavy Density Training…

One set of: 

Bulgarian Split Squats: 5 x 5/5 @ 35 (1750)

Leg Press: 8-7-5@ 360 (Full ROM)

Leg Press Calf Raise: 8-7-5@ 360

Hip Thrust - 8-7-5 @ 200

Lying Leg Curls: 8-7-5 @ 90

Incline Hammer Press - 8-7-5 @ 250 (Neutral x5)

Unilateral Pec Dec - 8-7-5 @ 120

 Low-to-High Cable Fly - 1 x 5 @ 60

Incline DB Seal Row - 8-7-5 @ 75 (stack)

Barbell High Pulls  - 8-7-5 @ 135

*Gironda Pull Ups - 2 x 5

Precore Shoulder Press- 8-7-5 @ 

160 (Neutral x5)

Machine Lateral - 8-7-5 @ 15

High Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

*SBO Delt Sweep - 5/5 @ 25

Band Curls - 8-7-5 @ Black

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 1 x 25

*Rope Hammer Curls - 8-7-5 @ 130

Front Lever - x 3

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out: Human Flag x 3 

Held it 7 seconds. 

“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.

“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness 

AVG HR - 128 BPM

MAX HR -157 BPM