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 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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