Warm up
2 minute bike easy pace
1 minute plank
1 minute row easy pace
2 minute bike as fast as possible
Strength circuit-Avalanche style
8 Double kb rows-build a heavy
4 Bench press-Build a heavy
30 seconds of Russian twists
Conditioning
3 rounds
0:00 CFT 70% 2 minute max bike
3:00 emom3
2 bench presses
4 Aussie push ups
Accessory
3 rounds
20/14 cal bike
12-15 Incline close grip bench
12-15 Lat pull down
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
