Warm up
1 minute bike
10 banded goblet squats
5 inch worm push ups
5 wall facing squats
10 ring rows
Strength
Front squat-3 x 4 use 90% of your recorded heavy 6
Or build a heavy 6 and record it
Bench press 1 x 20 (unbroken) with 60% of heavy 6
Barbell row 1 x 20 (same weight as bench)
Conditioning
21-18-15-12-9-6-3
Bulgarian split squat -Left
Bulgarian split squat -Right
*2 muscle ups or burpee pull ups after each round
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