Interval & Strength Training Blend (Week of Jan 1/2023)

Warm up

4 rounds of each exercise :20 work :10 rest, then go to the next exercise - straight arm lat pulldown - bike (light instead of total rest) - row (light instead of total rest) - bench press (light) - elliptical (light instead of total rest) - lat pulldown (light) - hand release push up - DB bent over row (light) {20:00}

Workout

4 rounds :30 work :30 rest - hanging leg lifts - underhand straight arm pull down + db shoulder press w/neutral grip

:::no rest between sets, do db press instead::: - row - bench press (moderate weight) - lat pulldown (moderate to heavy weight) - hand release push up (max reps) - 1 arm bent over row 10-12 reps, switch at 30 seconds

:::no rest between sets, do bentover row on the other side instead::: {52:00}

Conditioning

3:00 assault bike (max distance) {57:00}