35 min Timer

WARM UP 2X LAPS

WORKOUT

  • Bench press 3-12 reps

  • Dumbbell Single Arm Rows 10 reps per arm

  • Seated Dumbbell Press, Overhead 10 reps

  • Lat Pull-downs, wide grip 12 reps

  • pull ups 3 reps

  • suitcase carry down & back (aka single arm carry)

  • fan bike 10 cals

  • row machine 200 m

FAN BIKE
Weekly Challenge

  • Target distance 1 mile for time