1️⃣ Skill Block
Bent-Arm Planche → Advanced Leans → Front Lever → Sternum Pull-Ups
• 2 rounds
• RIR 2 on all holds/reps
• Rest 60–90s
2️⃣ Lower Body
A. Hack Squat
2 × 8-5 @ 180 → 270
• 3-sec eccentric on first set
B. 45° Back Extension
3 × 15 (slow eccentrics)
• Feet HIGH on platform (top third)
• Toes neutral or slightly in
• Shins almost vertical
• Pad set just below hip crease (not mid-thigh)
👉 This lengthens the hamstrings and reduces pure glute dominance.
3️⃣ Push
A. Reverse Hammer Press
• 2 × 10-5 @ 270 → 300
• Final rep = 2–3 sec lockout squeeze
B. BTN Smith Press
• 2 × 8-5 @ 70 → 90, then 2
@ 110
• Elbows slightly forward, controlled depth
4️⃣ Pull
A. Chest-Supported High Row
• 2 × 8-5 @ 270 → 320
• 2-sec squeeze at peak
B. Wide-Grip Row
• 2 × 8 @ 205
• Last rep = 3-sec eccentric
5️⃣ Arms
Preacher Curl
• 2 × 8 @ 90 → 120
• 5-sec negative on final rep
💀 Cash-Out
SBO Delt Sweeps - 3 x 5/5 @ 45
ISO Curl Flex - x 3
AVG HR - 115 BPM
MAX HR - 151 BPM
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