Pike push-ups
sub-max
Hips high, head between hands, elbows back.
Day 3: Upper Density EMOM 20
20 exercises about 20 min
Main Block
Round
1
/
5
Iso-row
30 seconds
Squeeze back muscles continuously.
00:30
Chair dips
10–15 reps
Keep elbows close, lower until arms are 90°.
Ropes: Plank waves
20 seconds
Keep core braced, small fast waves.
00:20
Day complete
Day 3: Upper Density EMOM 20
All 20 exercises done.
Workout options
Reset the saved exercise and round progress for this day.