Back/Biceps/Core A (copy)

Tri-Set x 3
LLT
FreeMotion Seated 2-Arm Row
reps 12-20
load moderate
Tempo controlled
Rest 0-20s
Pull the heel of your thumbs to your ribcage, then straighten out your arms. Move with control - a bit slower as you let the weight return. As you pull the weight toward you, don't let your chin jut forward.
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 0-20s (h:m:s)
2 12-20 Moderate Controlled 0-20s (h:m:s)
3 12-20 Moderate Controlled 0-20s (h:m:s)
LLT
DB Alt Arm Curls
reps 10 each
load moderate
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 10 each Moderate Controlled 0-20s (h:m:s)
2 10 each Moderate Controlled 0-20s (h:m:s)
3 10 each Moderate Controlled 0-20s (h:m:s)
ULT
Plank
time 30 secs
0
Tempo controlled
Rest 60s
This is an isometric hold. Begin by pulling the belly button into the spine to preactivate the core, then plant your elbows and hold. Try to make a straight line with your shoulders, hips, and ankles.
Set Time Tempo Rest
1 30 secs h:m:s Controlled 60s (h:m:s)
2 30 secs h:m:s Controlled 60s (h:m:s)
3 30 secs h:m:s Controlled 60s (h:m:s)