Monday, October 19, 2026

3 rounds
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats

Fan Bike Sprints
2 sets
5 rounds
10 calories hard
5 calories easy
**no rest between the hard and easy cals or between the rounds**
rest 4 minutes between sets-
*so each set will consist of 75 calories you will not rest during those 75

Strict press with dumbbells
4x10-12 reps
Lateral raises
4x10
Rear delt lateral raises
4x10
Balboas
3x15

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