1/22/24 bench press

Warm up

1 minute plank

10/10 alternating kb row

10 wall facing squats

10 knees to chest

Strength

Bench press 3x4

20sUnder hand grip row

DB front squats

DB strict press

Conditioning

15-12-9

Ring dips

Burpee box jumps

Double kettlebell swings 53s/35s