A1
Notes:Pull Up - Wide Neutral Grip
4 sets of 6/6/4/4 Partial Rest (2 mins) 1-2 RIR on All Sets. 1 second pause at top and bottom of each rep. Add weight or regress to lowering only reps or Inverted Rows if necessary
- 4 Sets
B1
Notes:Meadows Row
3 sets of 6-8 reps Partial Rest (2 mins) 1-2 RIR on All Sets.
- 3 Sets
C1
Notes:Chest Supported Rear Delt Row
3 sets of 8-10 reps Partial Rest (60s) 1-2 RIR on All Sets. 1 second pause in top of each rep. Drop set performed on last set only - Push to failure at 8-10 reps, then decrease weight by 10% for AMRAP.
- 3 Sets
D1
Notes:DB Y Raise
3 sets of 30 reps Partial Rest (2 mins) Perform sets as follows - 10 top half reps only, 10 bottom half reps only, 10 full reps. That counts as 1 set
- 3 Sets
E1
Notes:Incline Hammer Curl
3 sets of 30 reps Partial Rest (2 mins) Perform sets as follows - 10 top half reps only, 10 bottom half reps only, 10 full reps. That counts as 1 set
- 3 Sets