Gironda Pull Ups - 3 x 6
DB Seal Row - 1 x 8-7-5 @ 55*
*3 sec eccentric last set @ 5
second hold at top last rep
Valor Bar Reverse Bench Press - 1 x 146-166-181 (8-7-4)
Ring Dips - 1 x 8-7-5 @ 3
DB Pullover — 2 x 8 @ 55
KB Curls - 1 x 35-35-44*
*3 sec eccentric last set
Rear Delt Row - 1 X 8-7-5 @ 35-44-53
Reverse Lunges - 3 x 8*
*set of 8 ring hold bodyweight squat in between sets
*26lb Valor Bar
* Sets of 8-7-5
Cash Out:
Lateral Raise - 2 x 8 @ 25
Ring Face Pulls - 2 x 5
AVG HR - 112 BPM
MAX HR - 137 BPM
@ The Trails
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