Full Body B — optimized order…

1. Leg Press — standalone

• Warm-up: 1 × 12 @ 320
• 2 × 8 @ 410
• Rest 2½–3 minutes
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press — flat, not incline

• 8-7-7 @ 290-310-330
• 320 was 1 RIR

2B. Seated Leg Curl

• Warmup 1 x 8 @ 130
• 2 x 8 @ 150
• Alternate with the press.
• Allow approximately 2½ minutes before repeating the same exercise.

3A. Chest-Supported Row

• 8-7-7 @ 360-370-380
• 380 was 1 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 180
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 220
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 45

5B. Rear-Delt Machine

• 2 × 12 @ 140
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 8 @ 100
• Minimal momentum.

6B. Overhead Extension

• 2 × 8 @ 130
• Pair with the first two curl sets; finish the third curl set alone.

Cash Out: 

Rope Hammer Curls - 1 x 8

Planche Lean - 2 x 5

AVG HR - 113 BPM

MAX HR - 153 BPM

Recovery walk home:

1.47 miles

AVG HR - 119 BPM

MAX HR - 127 BPM