DAY B — Legs / Pull…

​1. Skill Block (6 min cap) • Advanced Planche Leans × 3

• Dynamic F Lever × 2 (3)

2. Lower Main Lift (8–10 min)

Leg Press

8-7-5 @ 450*

Leg Press Calf Raise

8-7-5 @ 450*

*Superset

3. Upper Main Lift — Back Focus (8–10 min)

Heavy CG Cable Row

8-7-5 @ 260-280-300

4. Density Superset (6–7 min)

Reverse Band Curl 8-7-5 @ Black

Rear Fly Machine 79-90-100

Keeps elbows, biceps, scapula healthy.

5. Finisher (5–8 min)

Deep Dips

1 × 10 with a long bottom pause (15)

(Insane chest/shoulder stretch stimulus)

DAY B = Quads/glutes, big pulling, biceps, posterior shoulder, stretch stimulus

AVG HR - 123 BPM 

MAX HR - 150 BPM

30 minutes