A) Strict Press: 3, 2, 1, 3, 2, 1 ; Rest 2-3 minutes (heavier each wave)
B) Pendlay Row: Build to an 8RM, then perform 2×8@90%
C) 6 Sets –
12/9 Calorie Assault Bike @75%
Strict HSPU (+1-2 reps from last week)
Rest 30-sec
D) 6 Sets –
14/12 Calorie Row @75%
Strict HSPU (+1-2 reps from last week)
Rest 30-sec
