Strict press (4×5) should be strong and controlled, full-body brace, no excessive back arch, and a smooth vertical bar path. Choose a load that allows all reps to look the same with 1–2 reps in reserve. DB rows (4×10) reinforce pulling balance, stable torso, full range of motion, and controlled tempo. This is quality upper-body work, not a max effort.
This descending workout is about managing effort as volume drops. The bike calories will elevate heart rate quickly, so stay controlled early rather than sprinting the first round. DB snatches should be smooth and hip-driven, choose a weight that allows continuous movement without breakdown. As reps decrease, this is where you can start to push the pace if you’ve managed your energy well. The goal is steady output, clean movement, and finishing strong within the cap.
STRENGTH:
A1. Strict Press 4×5
A2. DB Rows 4×10
WORKOUT:
22-18-16-12:
Echo Bike Calories
Alt Dumbbell Snatches (50/35)
14min Cap
RECOVERY:
Biceps Wall Stretch
Upper Trap Stretch