Tuesday 19/05

PART A - Bench Press: 20X0

15-Minute Window

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

• Then perform 6 sets of 3 reps using 85-90% 3RM or RPE8

• Rest 2:00 between sets.

PART B - Upper Body Superset

12-Minute Window

B1. 8 x Half Kneeling Landmine Shoulder Press

B2. 10 x DB Bent Over Rows

• Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

20-30 Second Eccentric Lower (Can be weighted)
10 DB Floor Press
10 DB Adductor Side Bends (Per side)