Day: April 29, 2022

Row Sandwich

Chest & Back

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Conditioning

5 Rounds each – I Go You Go

  • 250/200m Row
  • 5 HSPU
  • 10 Burpees
  • 250/200m Row

I forgot to record our time after but it was 32 or 33 something. My round times were a bit under three minutes