Saturday, October 11, 2025

Row
3 sets
20 calories
5 burpee over the rower
5 pull ups

Bench press
5x5 with 2 second pause at bottom
Incline dumbbell bench press
3x12
Balboas
3x15
rest no more than 90 seconds-

Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps

For Time
20 thrusters 95#/65#
40 calorie fan bike
20 thrusters 95#/65#
rest 5 minutes-
15 thrusters 95#/65#
30 calorie fan bike
15 thrusters 95#/65#