warm up
1 minute row just legs
10 strict push ups
1 minute row just arms
10 strict push ups
1 minute max calorie row - record calories
Strength
Close grip bench press - build a heavy 6
Conditioning AB3
A - CFT calorie row 70% of 1 minute max
B - EMOM2
3 close grip bench presses
6 underhand grip Aussie push ups
Accessory
Close grip incline bench 3x12
Single arm row 3x12
5 minute row
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
