“VEST OFF FLOW”

Today is pure pump & control. Focused tempo, full range, and intentional movement. No vest today — just feel every rep.

• All Levels:
  1. 3 Sets  Vest Off :
     • DB or KB Z-Press × 10 reps @3111 tempo (Use Vest or Pike Push-ups if you don't have DB)
     • Single Arm RDL to Row × 8/arm @2111 (Use Vest)
     • 1:00 (30sec per side) Side Plank Row Hold (band or DB under tension if accessible)
     • Rest 2 minutes

1. 1. Then  Vest Off :
      • 4 Rounds:
        • 10 Tempo Goblet Squats @30X1 (Use Vest if you don't have equipment)
        • 15 Banded Triceps Pushdowns (slow) (Diamond pushup if you don't have a band)
        • 8 Tempo Split Squats/leg @3211 (Use any weight you have)

Post your favorite tempo set in the comments.