144.

About: Give this all rep based strength workout a try. Expect to deadlift, lunge, row, chest press, and options to kettlebell or dumbbell swing. *I list this workout as a 'Type 3 Fun' because it requires some more complex understanding of properly dead-lifting and lunging. If you are a beginner you can still do this workout. Just note you might want to stick with the simpler versions of the movements I show, and perhaps check out the Deadlift and Lunge 'How To' series.

In case you are a visual person here are your movements and reps:

8/side Single armed rows on elevated surface
8 Floor Chest Press
4/Side Lunge to Bicep Curl

8 Deadlift to Alternating Back Lunge
8 Tension Style Dead-Bugs

8 Swings OR Quick Touch and Go Dead-Lifts
4-8 Push-Ups (Elevated or from the floor)

Equipment: Set of medium - heavy weights

Playlist: https://open.spotify.com/playlist/4dFTQutRirPj0rqU9EWWoY?si=ac6283aa5e8b48f1

Intensity: Type 3 Fun

Release Date: August 6th, 2021