11/4/23 close grip bench press

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