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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

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2/20/24

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters 53/35 Max cal bike in remaining time Rest 2 minutes In 4 minutes

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