Empty Nester:
4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]
8 Rounds:
20 Seconds Dummbell Movement (50/35)
10 Seconds Rest
[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike
Round 1: Goblet Reverse Lunges
Round 2: DB Strict Press
Round 3: Goblet Squats
Round 4: Bent Over Rows
Empty Nester(At Home):
4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]
8 Rounds:
20 Seconds Dumbbell Movement
10 Seconds Rest
[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike
Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows