Day 3 · 40 min
Full Body
Strength + conditioning + rotation
Pull-up Bar
Kettlebell/Dumbbell
Bands
Warm-up
Primary Strength
Beginner
3 rounds · 60-90 sec rest
Intermediate
4 rounds · 60-90 sec rest
Advanced
AMRAP · 20 min
Optional Strength Add-On
Choose one if you have time
3-4 minutes
Finisher
Alternatives for
No alternatives found for this exercise.
Back to the full home gym protocol.