Early AM Cardio
20-30 mins zone 1-2
1. Push Press
Warm Up
5 x 40%
5 x 50%
3 x 50%
Work Sets
5 x 55%
5 x 65%
AMAP x 75%
Use AMAP #s to calculate new 1RM
Accessory Work
Pull-ups 3×6–10
Chest-Supported Row 3×8–10
Lateral Raises 3×12
*Log new estimated 1RM in comments