A1
Notes:Wide Grip Lat Pulldown
3 sets of 6-8 reps, 1 backdown set of AMRAP (4 total sets) Partial Rest (2 mins) 1-2 RIR on All Sets, including the backdown set. Decrease weight by 20% for AMRAP set
- 3 Sets
B1
Notes:Triceps Dips
3 sets of 6-8 reps Partial Rest (90s) 2 second pause in bottom of each rep 1-2RIR on all sets
- 3 Sets
C1
Notes:DB Overhead Laterals
3 sets of 15-20 reps Partial Rest (90s) 1-2 RIR on All Sets
- 3 Sets
D1
Notes:Deadlifts
3 sets of 4-6 reps Partial Rest ( 2mins) Dead stop reps 1-2 RIR on all sets
- 3 Sets