Tuesday 20/01

PART A - Bench Press

12-Minute Window

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

• Then complete 4 × 12 @ 65% 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 @ 2 RIR

• Rest 1:30 between working sets

PART C - ACCESSORIES

AMRAP 10 Minutes

6 Band Assisted Wide Grip Pull Ups

10 DB Hang Clean & Push Press

30 Second Effort On Any Machine