Day 53 was the final upper-body workout of the program. It used the burnout format, which meant doing three sixty-second sets of a weighted exercise followed by a 45-second burnout set that used a band or bodyweight. This workout used most of the tempos that we have used throughout the program, including 4x4, 3x1, and 2x2. Joel encouraged starting with heavier weights and drop setting as needed, which I did in each of the four blocks.
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