Wednesday 15/04

PART A - Barbell Shoulder Press

15-Minute Window

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

• Then perform 5 sets of 5 reps using 78-83% 3RM or RPE7.5

• Rest 2:00 between sets.

PART B - Upper Body Superset

12-Minute Window

B1. 8 x SA DB Bench Press (Per Arm)

B2. 12 x Inverted Barbell Row

• Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

25-35 Second Isometric Chin Over Bar Hold (Can be weighted)
12 Tempo Push Ups - 3 second lower 1 second pause
10 DB Side Bends (Per side)