1/3/24 bench press

Warm up

1 minute plank

1 minute row

5 tempo push ups

10 rear delt flys

15 kb swings

20 kb goblet squats

Strength

Bench press 3x4

Barbell row 1x20

Strict press 1x20

Back squat 1x20

Conditioning

10-9-8-7-6-5-4-3-2-1

8 minute cap rx 53s/35s

Double kb cleans (from the floor)

Double kb bridge presses

Recent Posts

Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...

WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...

WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...