A1
Notes:Machine Row (Upper Back)
3 sets of 8/6/6. Rest Pause on the final set - do 6 reps to failure, then take 15 seconds rest, and then do AMRAP. Partial Rest (90s)
- 3 Sets
B1
Notes:Lat Pulldown
3 sets of 8/6/6. Rest Pause on the final set - do 6 reps to failure, then take 15 seconds rest, and then do AMRAP. Partial Rest (90s)
- 3 Sets
C1
Notes:Chest Dips
3 sets of 8/6/6. Rest Pause on the final set - do 6 reps to failure, then take 15 seconds rest, and then do AMRAP. Minimal Rest(0s)
- 3 Sets
Superset
C2
Notes:Upper Chest Cable Fly
3 sets of 10-12. Partial Rest (90s)
- 3 Sets
D1
Notes:Cable Crucifix Raise
3 sets of 10-12 - Mechanical Advantage Double Drop Set. Start 3 feet back from the cable sta-tion. As you reach a failure point, step in 1 foot and perform AMRAP. Then, take one more step in and repeat. Partial Rest (90s)
- 3 Sets