Warm up
1 minute row
5 rounds
5/5 single arm bottoms up bench presses - increase weight each round
5 barbell rows-increase weight each round
5 /4 cal bike
Strength
Bench press-Build a heavy 6
Underhand grip Aussie push ups-1 min max
Conditioning ABAC
A-2 minute running clock
30(15/15) reverse lunges
Then
As many air squats as possible in the remaining time
B-Every 90 seconds x 3 rounds
3 bench presses
Underhand grip Aussie push ups-70% 1 minute max
C 15-12-9
Db bench 50s/35s
Cal row
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