Ala 26.03

Tri-Set x 4

Tri-Set

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 30s (h:m:s)
2 5 Heavy Controlled 30s (h:m:s)
3 5 Heavy Controlled 30s (h:m:s)
4 5 Heavy Controlled 30s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 6 x 2
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 6 x 2 Light Controlled 30s (h:m:s)
2 6 x 2 Light Controlled 30s (h:m:s)
3 6 x 2 Light Controlled 30s (h:m:s)
4 6 x 2 Light Controlled 30s (h:m:s)
LLT
KB SL RDL
reps 6 x 2
weight_kgs 12-16
Tempo controlled
Rest 120s
Set Reps Weight Tempo Rest
1 6 x 2 12-16 kgs Controlled 120s (h:m:s)
2 6 x 2 12-16 kgs Controlled 120s (h:m:s)
3 6 x 2 12-16 kgs Controlled 120s (h:m:s)
4 6 x 2 12-16 kgs Controlled 120s (h:m:s)