ROUND 3- 3 Minutes:
CHEST, TRICEPS & SHOULDERS STACK
MINUTE 1: Eccentric-Isometric Barbell Floor Hover Presses @ 1 minute work
MINUTE 2: 90-90 Dips Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work
MINUTE 3: Plate 1-Leg L/R Triceps Kickbacks @ 10 seconds rest, 50 seconds work
REST A MINUTE
ROUND 4- 3 Minutes:
BACK & TRAPS STACK
MINUTE 1: Band/Cable Cross-Over Low-Trap Raises @ 1 minute work
MINUTE 2: Eccentric-Accentuated Barbell/Trap Bar Rack Pulls or T-Bell Sumo Deads @ 15 seconds rest, 45 seconds work
MINUTE 3: DB Suitcase Carries @ 15 seconds rest, 45 seconds work
REST A M...
ROUND 5- 3 Minutes:
SHOULDERS STACK
MINUTE 1: Plate Bent-Over Reverse Flys @ max quality reps in a minute
MINUTE 2: Plate Lateral Raises @ max quality reps in a minute
MINUTE 3: 30/30 High/Low Band Pull-Apart @ max quality reps in a minute
REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BA...
ROUND 1- 3 Minutes:
CALVES COMPLEX- LEFT/WEAK SIDE
MINUTE 1: CONCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 2: ECCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 3: ECCENTRIC-CONCENTRIC Manual-Resistance 1-Leg Standing Calf Rai...
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