Thursday, November 20 2025

Strength: Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 30 seconds

8-10 Tempo Single Arm Rows (each arm) @ 21X1

Rest 1-2 minutes

Metcon: As many reps as possible in 14 minutes….

6-7-8-9-10-12-14-16-18-20….

Calories

American KB Swings 53/35

Box Jumps 24/20

OPTIONAL ADDITIONAL ACCESSORIES

Three sets of:

12-15 Dumbbell Skull Crushers

Rest 30 seconds

12-15 Dumbbell Lateral Raises

Rest 1-2 minutes