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
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