Bench and row!



Every minute on the minute x 8:00 (4 sets each)

Odd – 4-6 Reps of DB Bench

Even – 4-6 Reps of Weighted Ring Row (Feet on box, if possible)

* Warm up to a moderate to heavy starting weight before you start the close and try to make all 4 sets challenging, but doable



1:00 Row

REST 1:00

2:00 Row

REST 2:00

3:00 Row

REST 3:00

4:00 Row

REST 4:00

5:00 Row

* Try to keep the pacing identical for all row sections and attempt to not fall off as the time frame increases

Justin VanBeek

Written by: Justin VanBeek

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