With it being Halloween candy(and alcohol) is often consumed more then normal! This workout is designed to crank up your metabolism, build some muscle while leaving your legs free to go on that long trick or treat walk.

This will be an EMOM (every minute on the minute)

You will alternate between bench press and TRX rows or inverted row using a bar.

Use 70% of your training max for bench. so if you can bench 315 for 1 rep. Multiply 315 by .9 or 90% and then take 70% of that. So for 315 it would be 200 pounds.

You will do 5 reps with a 2-1-1 temp0

You will do 10 reps of the rows.

Start a timer for 20 minutes. Start with bench. Alternate between bench and rows every minute on the minute for 20 minutes. That’s a total of 50 reps on the bench and 100 reps of rows. Epic upper body pump but with the shortened breaks your heart rate will still be racing!

Enjoy the lift before you enjoy the candy!