Thursday 11/20/2025

Every 3 minutes, for 24 minutes (4 sets of each):
Station 1: 15/12 Calorie Echo/Assault Bike SPRINT
Station 2: 15/12 Calorie Row SPRINT

Goal = < 40 Seconds of Work/Set

B.

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


OPTIONAL ADDITIONAL ACCESSORIES

Three sets of:
12-15 Dumbbell Skull Crushers
Rest 30 seconds
12-15 Dumbbell Lateral Raises
youtube.com/watch?v=QdVabUM92M0
Rest 1-2 minutes

Andrew Malek-Zadeh