Tuesday 3.12


4-5 sets:

Bench press x 3 reps (building)

Single-arm DB Row x 8-10 each arm

Rest 90 seconds.



Emom x 30 minutes:

5 Pull-ups

10 Push-ups

15 Air squats


For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats