Rest: 60–90s
Target HR: Avg 122–130 | Max ≤165
🔹 SKILL
Planche Leans — 3 sets (RIR 2)
L-Sit — 2 sets
🔴 PUSH
Guillotine Incline Hammer Press
8-7-5 @ 180-200-230
• Reverse - 5 reps @ 180
(pause stretch)
SBO Upright Row
8-7-5 @ 80
Low-to-High Cable Fly
1 x 12 @ 50, 1 x 12 @ 40 (3 sec eccentric)
🟢 QUADS
Pendulum Squat (Wave)
• 8-7-5 @ 70
• 3 reps @ 90
Hack Squat
8-7-5 @ 100 (3s eccentric last set)
🟣 CALVES
Standing Calf Raise
2 × 12 @ 270
(4s stretch)
🟡 DELTS
Band Lateral Raise (Black)
3 × 15 @ 15 (Slight lean forward)
🔵 ARMS (MED)
Seated Bayesian Cable Curl - 3 × 12 @ 40
Machine Dip - 8-7-5 @ 210-220-230
Cash Out:
Band Curls - 1 x 15 (Black)
Band Reverse Curls - 1 x 15 (Black)
SBO Delt Sweeps - 4 x 5/5 @ 25
AVG HR - 120 BPM
MAX HR - 150 BPM
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