Pike push-ups + Iso-rows
15 seconds
Focus on shoulder and back engagement.
00:15
Day 3: Push/Pull/Core Ladder
7 exercises about 7 min
Main Block
Round
1
/
3
Ropes: Plank waves
15 seconds
Keep core braced, small fast waves.
00:15
Finisher
Tabata alt waves
20 seconds
Maintain high speed while controlling breath.
00:20
Day complete
Day 3: Push/Pull/Core Ladder
All 7 exercises done.
Workout options
Reset the saved exercise and round progress for this day.