10/18/23 bench press x 4

Warm up

1 minute plank

Then

5 rounds

5 barbell rows-Add weight each round

5/5 single arm bottoms up bench presses-Add weight each round

5/5 floor wipers

Strength

Bench press-Build a heavy 4

Understand grip Aussie push ups-1 minute max

Conditioning -Delta

1 round

30 swings 53/35

30/30 hollow bicycles

3 bench presses

2 rounds

20 swings

20/20 hollow bicycles

2 bench presses

3 rounds

10 swings

10/10 hollow bicycles

1 bench press