Saturday, 12/4/21


First time? Check out the Training Guide

A) Row

500m x 4 w/ 1-min rest between

*Looking for consistent times on all sets, maybe slightly faster on the last.

B) Shoulder Press

1x3 @ RPE 7

1x3 @ RPE 8

1x3 @ RPE 8

3x3 @ RPE 9


C) Cable Lateral Raise


4x15 ea arm demo

*45s rest

D) Chin-up

5x5 demo

*Add weight if possible

E) Face Down Incline Rear Delt Fly

3x12 demo

*45s rest

F) Neck Extension


3x15 demo


1. Cold shower first thing upon waking, as always!

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