Thursday, October 3, 2024

A1) seated db arnold press.

3020 tempo x 6/side reps x 5 sets

heavier than last week

A2) Pull up drop set.

3 weighted pull ups then drop to amrap strict pull ups no weight x 5 sets

A3) Barbell Bent over rows

3020 x8 reps x 5 sets

B) Workout.

OTM x 10:00

1 = 12/10 cal row

2 = 5 heavy barbell bench press

short rest

OTM x 10:00

1 = 12/10 cal bike

2 = 2/1 rope climbs