TARGET SCORE
Score is calories

Target Calories each set: 30/24+ Calories

STIMULUS and GOALS
This is a classic push/pull workout focused on building upper body capacity.

WORKOUT STRATEGY & FLOW
S2O: aim for 1-3 sets here. Don’t use over 65% of 1RM for this workout weight.

Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.

Every :90 x 5 (Weight is across all 5 sets)

Weight should be around 75% of your 1-RM