4 Rounds:

  • 30 sec Half-Kneeling Shoulder Press each side (8-12 reps)
  • 30 sec Bent Over Row each side (8-12 reps)

Workout Briefing


Interval format


Functional Strength

Coaching Points:

Challenge the resistance enough that 8 reps feel like the limit, then push 1-3 more.

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Picture of the app workout