DAY 20

Recover & Prepare

Reduce the training load, keep your movement controlled, and prepare your hands and forearms for the final retest.

Follow today’s plan below and keep your work clean and controlled.

Today’s Plan

Warm-Up — 2 minutes
Working Sets — 3 sets × 10 reps, each hand
Resistance — 30% of your 3RM
Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Keep today’s session light and controlled. Do not increase the resistance or turn the recovery session into a max-effort workout.
Done for today.
Complete today’s work with control, then continue when you’re ready.