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
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