Thursday the 21st of February

density training – 20 minutes

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
barbell step up onto 18″ box – 20 reps (10 each leg alternating)

or

30 minutes max cals on rower or bike – every 5 minutes do 1 minute plank

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