Full Body - Heavy Density Training…

One set of: 

Reverse Hammer Press - 8-7-5 @ 230 (last 5 neutral) 

Pec Dec - 8-7-5 @ 122.5

*Low-to-High Fly - 1 x 5 @ 50

ProTraining Row - 8-7-5 @ 270

(underhand) 

Barbell High Pulls  - 8-7-5 @ 125

*L-Sit Pull Ups - 1 x 15

Smith BTNSP - 8-7-5 @ 50 (5@60)

BO DB Fly - 8-7-5 @ 35

*Plate Lateral Raise - 5/5 @ 45lbs

Machine Preacher Curls - 8-7-5 @ 90

Headbanger Pull Ups - 1 x 15

*Rope Hammer Curls - 8-7-5 @ 120

Planche Leans - x 3

Bulgarian Split Sqauts: 3 x 5/5 @ 30

Leg Press: 8-8-8 @ 450 (Full ROM)

Leg Press Calf Raise: 8-8-8 @ 270

Lying Leg Curls: 8-7-5 @ 70

Hip Thrust - 8-7-5 @ 180

* 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

AVG HR - 120 BPM

MAX HR -157 BPM