Todays challenge accepted..
Back workout.
Barbell Deadlift 40 reps
Bent-Over Barbell Deadlift 36 reps
Wide-Grip Pull-Up 30 reps
Standing T-Bar Row 30 reps
Wide-Grip Seated Cable Row 30 reps
Close-Grip Pull-Down 20 reps
Single-Arm Dumbbell Row 20 reps
Total reps 206 + Jogging 4 km in morning.
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Well done. I'll assume the 4 km jog was 100 reps here just to get it in. Let us know the time next time since 30 mins of running or walking is 100.