Starting round 4 of phase 3, I worked out at a different gym so today was a bit different but followed the same basic theme…

Workout 7: Vertical Push & Pull

500 meter row

5 supersets of:
Front Loaded Hack Squat (Explosive) 10 reps @ 90lb
Weighted Pull-up 5 reps @ BW, BW, 25, 35, 45

3 supersets of:
Power Shrugs (Smith Machine)
185×15, 225×12, 225×15
Handstand Pushups (against wall) 12 reps

3 supersets of:
Lat Pulldown 10-12 reps
Machine Dip 8-10 reps

3 circuits of:
Cable Bicep Curl 10, 10, 6-4-4-4 (drop set)
Cable Tricep Pushdown 8, 8, 5-4-4-4 (drop set)
Lateral Raise 15, 15, 10-10-10 (drop set)

Hang Clean & Press
3 sets of 15, light weight