4/21/26

A.

Close Grip Bench Press

10-8-6-4-4

4x10 - Face Pulls - AHAP

Rest 2 mins

B.

Chin-ups: 10-8-6-4-4 AHAP

4x8 Behind the Neck

Press – AHAP

Rest 2 mins

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 each DB Row

Rest 90

D.

3x8-12 close to failure.

Machine Incline Bench

Lat Pull Down

Rest 90

E.

3x8-12 close to failure.

Machine Shoulder Press

T-Bar Chest Supported Row

Rest 90

F.

12 Sets
Row 300m (Goal = Sub 1:39)
-rest 1:00 b/t sets-

or

Every 2 for 10 (5 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups :10 hollow hold)