12/7/22

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