SUNDAY // SEPTEMBER 27, 2026
Strength
Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls
Every 4:00 x 4 Sets
3/2 Rope Climbs
12 Supine Grip Bent Over Barbell Row
18 Dual Dumbbell Hammer Curls
Suggested Loads
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 30/20lb (14/9kg)
Accessory Finisher
For Quality
4 Sets:
10/10 Russian Twist Medball Throw
:30 Weighted Sorenson Hold
1:00 Forearm Plank Hold
