Wednesday 22/04

PART A - Barbell Shoulder Press

15-Minute Window

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

• Then perform 8 sets of 3 reps using 85-88% 3RM or RPE8

• Rest 1:30 between sets.

PART B - Upper Body Superset

12-Minute Window

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

B2. 15 x Inverted Barbell Row

• Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

30-40 Second Isometric Chin Over Bar Hold (Can be weighted)
15 Tempo Push Ups - 3 second lower 1 second pause
10 DB Side Bends (Per side)