Warm up
400 meter run
1 minute close grip plank
20 calorie row
Then
4 rounds
5/5 bottoms up bench press
5/5 single arm row
10 second max calorie bike
*increase weight of bench and row every round
Strength
Close grip bench-Build a heavy 4
Superset with a 2nd barbell
6 barbell rows- AHAP
Conditioning -ABA
A-CFT
1/2 mile run
B-Every 90 seconds x 3
2 close grip bench presses
3 barbell rows
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
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
