10/25/23 deadlift. 3/ close grip bench x 6

Warm up

1 minute row

30/30 second side plank

10 hanging leg raises

5 inch worm push ups

5/5 single leg deadlifts

Strength

Deadlift-Build a heavy 3

Close grip bench press-Build a heavy 6

Underhand grip Aussie push ups-1 minute max

Conditioning ABAC

A-15-12-9-6-3

Romainian deadlifts 135/96

V ups

B-Every 90 seconds x 3 rounds

3 close grip bench presses

Underhand grip Aussie push ups-70% 1 min max

C-close grip bench drop set-3 drops (20-30% each drop)

Followed by max unbroken push ups