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
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