2/7/23 bench x 4

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