​Upper Body A…

• Reverse Incline Hammer press: 3 sets - 8-7-7 @ 230-245-250
• 250 - 1 RIR

• Chest-supported high row: 3 sets - 8-7-7 @ 230-250-270
• 280 was 1 RIR
• Superset 

• Close-grip pulldown: 2 sets - 2 x 8 @ 170
• Middle machine 

• Machine lateral raise: 3 sets - 3x12 @ 20

• Bear Push Ups - 2 x 10

• Curl: 2 sets - 2 x 8 @ 80  then,  8 @ 50
• Superset with extensions

• Triceps extension: 2 sets - 2 x 8 @ 70

Cash out: BW Dips - 25, 5+ RIR

AVG HR - 108 BPM

MAX HR - 132 BPM

Then, recovery walk 

1.57 Miles

AVG HR - 109 BPM

MAX HR - 123 BPM