WARM-UP
3 rounds
250m Row
:45 Tuck Hold
20 Alt. V-ups
15 Lunge + Lunge + Air Squat
250m Row
STRENGTH (every 3 min)
4 sets
5 Back Squat 60%-65%-70%-75%
(Alternate program: “Squatober”)
BENCHMARK WORKOUT
“PAINKILLER”
5 SETS- (every 2 mins)
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
Goal: 15-20 calories per set
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