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1/13/23 Close grip bench x 4

Warm up

2 minute bike-Moderate pace

Then

3 rounds

10 hand release push ups

10 supine rows

Then

2 minute max calorie bike


Strength

Close grip bench press-Build a heavy 4


Conditioning

EMOM17

Min 1-2 close grip bench presses + 20 second v sit

Min 2-10 (5/5) alternating kb rows

Min 3- 2 close grip bench presses + 20 second v sit

Min 4-CFT cal bike 70% 2 minute max

Min 5- Rest

Min 6-Repeat

 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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