7.12.18

Prep
5min row @60%
Foam roll - upper back, lats, chest, triceps, glutes

Part A
3 sets - rest as needed between sets
3 BB pendlay row @76% of 3 rep max
2 sets - rest as needed between sets
2 BB pendlay row @81% of 3 rep max
1 set - rest as needed between sets
1 BB pendlay row @86% of 3 rep max

Part B
3 sets - 60s rest between sets
6/s single arm DB bench press - 2RIR
30s weighted elbow side plank - BW

Part C
E2MO2M for 12min
15 calorie bike, 8 pull ups
Note: in same 2min window

 


WORKOUT CALENDAR

Back track to your favourite workouts

Nathan Horner