10/9/23 bench press x 6

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