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11/2/23

Warm up

1 minute bike

10 wall facing squats

5 inch worm push ups

10 floor to overheads


Conditioning-Delta 25 minute time cap

3 rounds

15 heel elevated goblet squats 50/35

10 cal bike

5 devils presses 45/25 lb plate

2 rounds

30 goblet squats

20 cal bike

10 devils presses

1 round

45 goblet squats

30 cal bike

15 devils presses

 
 
 

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Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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