June 17, 2026

10 min:

-15 Band Seated leg curl  

-10 DB Cuban Press

-15 Band face pulls + 15 band pull aparts

-5

Spiderman complex

A) Hang Power Clean 3×4

B1) Bench Press 4×4 (3 sec pause @ chest on first & last rep)

B2) Pronated Bent Over Row 3×8-10 – increase load/reps from last week

5 sets:

10 sec Sprint on Echo Bike for max Watts

Rest 2 min