🎯 HR 115–130 (≤155) · 60s
🧠 SKILL
• Planche Lean 2×20s
• Sternum PU 2×5
🔴 PUSH (Upper Chest)
• Hammer Guillotine Press 8-7-5 + partials - 230-250-260 (5 reverse partials @ 250)
🔵 PULL (Lower Lats)
• UH Row 8-7-5 (to hip, slow last) -180-230-280
🟣 CHEST ISO
• Low→High Fly 3×12 @ 40 (squeeze)
🟡 DELTS
• BTN Smith Press 8-7-5 @ 60-60-70
• Lat Raise 12-12-10 @ 20
🟢 ARMS (Peak)
• Bayes Curl 3×12 - 40-50-60
• Incline Curl 1×10–12 (stretch)
High Cable Double Curl — 2×12 @ 50
Rope Hammer Curl — 1×12 @ 100
• OH Machine Ext 2×12 @ 70-80
🔥 FINISH
• Dips ×1 (1 RIR)
Max Reps @ 245lbs. 155lbs BW + 90lbs @ 1RIR - Got 10.
⚫ CASH
• Leg Curl 8-7-5 @ 70-90-110
• Band Pull-apart - 1x20
• Band Face Pull - 1x15
AVG HR - 124 BPM
MAX HR - 155 BPM
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