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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