11/18/23 close grip bench x 2/ barbell row

Warm up

1 minute bike

1 minute plank with hands together

Then

5 rounds of

100 meter run

3 inch worm push ups

5 barbell rows-Increase weight each round

Strength

Close grip bench-Build a heavy 2

Conditioning

3 rounds for time

400 meter run

30 db bridge presses 50s/35s

20/14 cal row

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