Wednesday 28/01

PART A - Bench Press

12-Minute Window

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

• Then complete 4 × 12 @ 70% 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 @ 1 RIR

• Rest 1:30 between working sets

PART C - ACCESSORIES

AMRAP 10 Minutes

5 Paused Band Assisted Chin Ups (3 Pause at bent arm position)

9/6/3 DB Complex - 9 DB Deadlifts + 6 DB Power Cleans + 3 DB Push Press

30 Second Effort On Any Machine