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
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