1️⃣ Skill Block (keep)Bent-Arm Planche → Advanced Leans → Front Lever → Sternum Pull-Ups → 2 rounds
Rest 60–90s
2️⃣ Lower Body
A. Hack Squat
2 × 8-5 @ 180 → 270
B. D RDL
2 × 6–5 @ 110 → 120
3️⃣ Push
A. Reverse Hammer Press
2 × 8-5 @ 270 → 290
B. BTN Barbell Press
2 × 8-5 @ 83 → 113
4. Pull
A. Barbell High Pull
2 × 5–8 @ 113 → 133”
B. Wide-Grip Row
2 × 8-5 @ 220 → 260
5️⃣ Arms
Preacher Curl
2 × 8–4 (+ SLOW negative) @ 90 → 120 NM
Cash Out: Headbanger Pull Ups - 1 x 25
AVG HR - 121 BPM
MAX HR - 155 BPM
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