Tuesday 13/01

Written By brett townsend

PART A - Bench Press

12-Minute Window

  • Build to working weight with 2–3 warm-up sets

  • Then complete 4 × 12 @ 60% of 3RM

  • Rest 1:30 between working sets

PART B - Pendlay Rows

12-Minute Window

  • Build to working weight with 2-3 warm-up sets

  • Then complete 4 × 12 @ 3 RIR

  • Rest 1:30 between working sets

PART C - ACCESSORIES

AMRAP 10 Minutes

8 Band Assisted Chin Ups

8 DB Push Press

30 Second Effort On Any Machine

brett townsend
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