实力推

• Build to a set of 3 reps @RPE 8
• Then: 3×10 @RPE 7
• Rest as needed between these sets

推力

• 3 Sets:
• 6-8 Tall Kneeling Landmine Press per Arm @20X1 Tempo
• Rest 1 minute
• 6-8 Double Dumbbell Pullover @2111 Tempo
• rest as needed

有氧

• 30 minute Row:
• 1:00 Row @RPE 3
• 1:30 Row @RPE 5-6
• 0:30 Row @RPE 9