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This workout alternates between descending row calories and fixed rep overhead lunges. The goal is to increase your power output on the rower while maintaining consistency on the lunges.⁠ ⁠ Choose a row distance for the first round that takes 3:00 or less to complete. Start at a pace that is similar to a 5k effort.⁠ ⁠ Lunge: The dumbbell should be a weight you can complete unbroken throughout. You can switch the arm that is holding the dumbbell as needed. You can lunge in whatever set-up works b
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🔥 Ladder Workout Breakdown This is a descending rep ladder. You’ll complete all exercises a 1-minute run before moving on to the next round. Round 1: 15 reps of each exercise → 1-minute run Round 2: 12 reps of each exercise → 1-minute run Round 3: 10 reps of each exercise → 1-minute run Round 4: 8 reps of each exercise → 1-minute run Round 5: 6 reps of each exercise → 1-minute run Exercises: 1. Front Raise Rotation 2. Goblet Squats 3. Prone Grip Lateral Raises 4. Weighted Walking Lunges 5. Weig
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