🎯 Target HR: Avg 110–120 · Max ≤150
🧠 SKILL (Neural Primer)
• Planche Lean — 2 × 20 sec (RIR 2)
🔥 ARM PRE-LOAD (Pump Prime)
20 → 15 → 10
• MB Curl — 66
• MB Extension — 66
🟡 DELTS / UPPER FLOW
20-10-5 / 5-10-20
• SBO MB Upright Row — 66
• Band Lateral Raise — Black
🔵 COMPOUND DENSITY BLOCK
3 Rounds × 20 each
• Low Incline Reverse BP
• Reverse Incline Seal Row — 66
🔴 BICEPS STRUCTURE BLOCK
2 Rounds (controlled)
• TRX Pelican Curl — 10
▸ 3-sec eccentric + deep stretch
• Band Reverse Curl — 20
▸ constant tension
Last Round Add:
• Pelican Partial Top Reps ×10
🟣 CASH OUT (CHEST + FLEX)
• Isometric Flex — 3 × 10–20 sec
• Low-to-High KB Fly — 3 x
5 @ 35
🧬 FINAL ARM BURN
• MB Hammer Curl — 30 reps @ 44
AVG HR - 120 BPM
MAX HR - 156 BPM
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