warm up
30 sec plank
30 sec low plank
30 sec band pull apart
30 second bike
Strength
Close grip bench press-Build a heavy 2
Conditioning
3 rounds
0:00 CFT
40/30 cal bike
Rest remaining time
5:00-3 Rounds
5 Aussie push ups
3 Turkish Get Ups
1 Close Grip Bench Press
Accessory
3-5 Rounds
10-15 db curls
10-15 db skull crushers
Max pinch presses
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
