🎯 TARGETS
Avg HR: 100–115
Max HR: ≤130
RIR: 3–4 (easy)
Breathing: Nasal only (as much as possible)
🧠 PRIMER (3–4 min)
Slow everything down
Nasal breathing (in 4s / out 6s) × 10 breaths
Arm circles + band pull-aparts × 15
Light band curls × 15
Light band pushdowns × 15
👉 Goal: feel loose + calm, not “ready to attack”
🔵 MAIN FLOW (2 SETS ONLY)
1. Band Bayesian Curl
12 reps
2s up / 2s down
No squeeze hold
2. Band Pushdown
12 reps
Smooth, relaxed lockout
3. TRX or Band Row
10 reps
Light squeeze, no pause
4. TRX or Band Push-Up
10 reps
Controlled, no deep stretch forcing
5. Band Lateral Raise
12 reps
Soft shoulders (don’t crank tension)
6. Band Low-to-High Fly
12 reps
Smooth arc, no peak contraction hold
⏱ Rest 30–45 sec between moves on floor
Nasal breathing only
Inhale 4 sec / Exhale 6–8 sec
AVG HR - 109 BPM
MAX HR - 131 BPM
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