wednesday 11/12/25

Weightlifting – Slow Reps This week (10 Week Program)

3 Sets of 5 @ 60-65% – 3 Seconds down/3 Seconds Up

Dead Lift

Metcon

45/36 Calorie Row

45 DB Floor Press (50/35)

30/24 Calorie Row

30 DB Plank Rows (50/35)

15/12 Calorie Row

15 DB Devil Press (50/35)