Full body/bro session Monday?



Every 2:30 for 6 total rounds (3 rds each)
Odd rds – 15 DB Bench Press
Even rds – 20 Ring Rows at a constant angle

Try to do a few warm up sets prior to starting in order to figure out a weight that you can go all 3 sets without significantly pausing until all 15/20 reps are done…



Open-ish leg workout…

21 Calories on the Row
21 DB Squats (30-35’s/45-50’s)
15 Calories on the Row
15 DB Squats
9 Calories on the Rower
9 DB Squats
6 Calories on the Rower
6 DB Squats
3 Calories on the Rower
3 DB Squats
Row Calorie AMRAP with time left until the workout cutoff…
(9:00 cap for this workout)

Scale reps to 15, 12, 9, 6, 3 if needed, but try to find a DB weight you can push unbroken squat sets or half and half at the worst…

Roll and stretch a bunch afterwards for the squat program on Tuesday so you’re not too sore for it if you’re on that program path!

Justin VanBeek

Written by: Justin VanBeek

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