Wednesday 18/03

PART A - Bench Press

12-Minute Window

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

• Then complete 3 × 3 @ 95% of 3RM or 3 RIR

• Rest 2:30 between working sets

PART B - Chin Ups

12-Minute Window

• Build to working weight with 2-3 warm-up sets ( TRX Rows, Band Assisted, Positional Holds)

• Then complete Cluster Sets of 3 × 1+1+1 with 20 seconds intra-set rest

• Rest 2:00 between working sets

PART C - ACCESSORIES

AMRAP 12 Minutes

8 Straddle, Single Arm, DB Z-Press (each side)

8 Split Stance , KB Single Arm Row (each side)

30s @ 75% Effort, 20s 85% Effort, 10s Max Effort Machine