11/30/23 bench press x 6

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 50/35

3 rounds for time

400 meter run

30 (15/15) alternating single arm DB clean n presses

200 meter run

10/10 single arm bench presses

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