Warm up
1 minute plank hold
Then
3 rounds
7 calorie row
7 strict push ups
7/7 floor wipers
Strength
Close grip bench press build a heavy 4
Conditioning
ABA
A-AMRAP3
10 Aussie push ups
10 kb high pulls
B-EMOM4
2 close grip bench presses
Accessory
3 rounds
12-15 db hammer curls
12-15 db skull crushers
Max dips
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
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
