November 24, 2025

Warm-up

3 rounds
1:00 row
12-15 push-ups
16 alternating dumbbell curl (build in weight)

Lifts

3 round superset
45° Incline Dumbbell Bench – 12 reps
Straight Bar Bicep Curl – 12 reps

3 round superset
Weighted Dips – 9 reps
Alternating Dumbbell Curl – 20 total reps

3-4 rounds
Yates Row into Standing Barbell Shrugs 12+12

Yates Row Into Standing Barbell Shrugs Details

These are called Yates rows after six-time Mr. Olympia Dorian Yates. Slight hip hinge pulling the barbell from just above the knee up and back towards the waist. Focus on elbow drive at the top of the movement and good extension, stretching the lats, at the bottom. Don’t be afraid to wear grips and a belt as needed.

Metcon

Rowing Intervals

8 rounds
1:00 Calorie Row
1:00 Rest

Rowing Intervals Details

Build in intensity: start moderate on rounds one and two, then really go for it on rounds six, seven, and eight. Write this down; it will be repeated…