Saturday, July 11, 2026

3 rounds
10 lunge steps step backwards
10 air squats
10 calorie row

Bench
4x10-12 reps @65-67%
Decline bench
4x10 (light)
Single arm db bench
4x6 each arm (this will hit core)

Buy in
50 calorie fan bike
into-
15-12-9-6-3
Dumbbell deadlifts you pick weight
Pull ups
but out-
50 calorie fan bike