HR: 120–135 | Rest: 60–90 seconds
SKILL
• BarHang 2×30
BACK
• Chest-Supported Row 8-7-5 @ 160-210-230
• Neutral Pulldown 8-7-5 @ 120-140-150
POST
• Leg Curl 8-7-5 @ 40-60-70
• Standing Unilateral Leg Curl - 2×10 @ 25-40
DELTS
• Rear Delt 8-7-5 @ 120-140-160
• Face Pull 2×12 @ 90lbs
• Pull-Apart 2×12 @ Purple
ARMS
• KB Curl 8-7-5 @ 30 (arms against pad)
• Rope Hammer 2×10 @ 100-110
• Rope Pushdown 2x10 @ 110
FINISH
• Dynamic Front Lever - 2x3
• Walk 10–15 min
🚫 No hinge / no spinal load
AVG HR - 107 BPM
MAX HR - 147 BPM
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