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11/25/23 bench press x 2

Warm up

200 meter run

1 minute plank

100 meter run

Then

3 rounds

5/5 single arm bottoms up bench press

10 2-legged pistol squats

15/15 single arm rows


Strength

Bench press-Build a heavy 2


Conditioning

4 rounds for time

300 meter run

20 incline db bench presses 50s/35s

10 chest to bar pull ups

 
 
 

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Rx-Delta Scales-Straight 1 round 40 wall ball 400 m row 800 m run (1/2 mile) 2 rounds 30 wall ball 300 m row 600 m run 3 rounds 20 wall ball 200 m row 400 m run 4 rounds 10 wall ball 100 m row 200 m r

 
 
 

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