55 min · 0 Load
Push/pull upper body: bench or push-up, row, overhead press, pull-ups
Steady 8:00warm-up: band pull-aparts, scap work
Steady 40:00bench 4x6, row 4x8, OHP 3x8, pull-ups 3x AMRAP @ RPE 8
Steady 7:00cool-down + shoulder mobility
Watts shown at your current FTP (250W) — the workout itself is %-based, so its Load holds as your FTP changes; the watts move.