211102
- Osama Kamaluddin
- Nov 2, 2021
- 1 min read

Strength
Bent over rows
4 sets 10 reps
Superset with
10 dips
Hollow hold
6 rounds
30 sec on 30 sec rest
Metcon
Every 3 mins for 21 mins
21/16 Cals bike
or
30/24 Cals row
or
400m run

Strength
Bent over rows
4 sets 10 reps
Superset with
10 dips
Hollow hold
6 rounds
30 sec on 30 sec rest
Metcon
Every 3 mins for 21 mins
21/16 Cals bike
or
30/24 Cals row
or
400m run
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