Strength Pause bench press Build a heavy 9 Then 3x7 5 Rounds-Building sets 3 negative chin ups or under hand grip Australian push-ups pause at the top and bottom of each trip 5/5 single arm bottoms up presses 7 v ups with a pause at the top Mixed tabata-4 rounds Ring push ups Left arm row Right arm row

12

Strength Bench press 1x5 then 1x20 Then build a heavy 12 Then 1x20 fire set 3 rounds-Building sets 12 underhand grip barbell rows 200 m row 12 incline db bench 200 m ski Conditioning Mixed tabata Alternating kb cleans Push ups

strength Sled Push-Build a heavy 50 ft Hyrox For time 1 k row or ski Then Rx= 5 rounds Rx =3 rounds scaled =1 or 2 rounds 20 (10/10) Sandbag lunges 20 wall ball 400 m run Then 1 k row or ski

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that number by 2.5 And complete for time Incline, dumbbell bench press Build a heavy 12 Then one fire set of 20 Chest supported double dumbbell row Build a heavy 12 Then one fire set of 20 Double dumbbell strict press Build a heavy 12 Then one fire set of 20

Bench press- Empty bar 1x5 pause reps 1x20 no pause Then build a heavy 12 Then 1x20, 15 second rest at every break 3 rounds-Building sets 10 landmine rows with rope 10 Dips POW 200 m ski Mixed tabata Db curls Db tricep extensions