Alternate B1 / B2

B1. Close grip bench press – 4 x 8 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Meadows row – 4 x 10/side @ RPE 7-8 (2-3 RIR), Rest 2:00 before B1

– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video)