Circuit 3

Tri-Set x 4

Overhead press – do each arm then move onto row and split squat then come back for second set. Take extra rest if needed. This runs like a normal set NOT like we were doing before with 1 arm doing all the work for multiple sets

LLT
1 Arm Overhead Press
reps 10-12 reps w/ 35, 6-8 reps w/26
weight_lbs 35, 26
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 10-12 reps w/ 35, 6-8 reps w/26 35, 26 lbs Controlled 60s (h:m:s)
2 10-12 reps w/ 35, 6-8 reps w/26 35, 26 lbs Controlled 60s (h:m:s)
3 10-12 reps w/ 35, 6-8 reps w/26 35, 26 lbs Controlled 60s (h:m:s)
4 10-12 reps w/ 35, 6-8 reps w/26 35, 26 lbs Controlled 60s (h:m:s)
LLT
1 Arm Bent Over Row From Bench
reps 10 each arm
weight_lbs 35
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 10 each arm 35 lbs Controlled 60s (h:m:s)
2 10 each arm 35 lbs Controlled 60s (h:m:s)
3 10 each arm 35 lbs Controlled 60s (h:m:s)
4 10 each arm 35 lbs Controlled 60s (h:m:s)
LLT
Front Rack Contralateral Split Squat
reps 8-12
weight_lbs 50
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 8-12 50 lbs Controlled 60s (h:m:s)
2 6-8 65 lbs Controlled 60s (h:m:s)
3 6-8 65 lbs Controlled 60s (h:m:s)
4 8-12 50 lbs Controlled 60s (h:m:s)