Warm up
1 minute row
1 minute plank
Strength circuit
8 db pull overs
6/6 split squats
4 incline bench presses-Heavy 4
Conditioning ABA
A-CFT
15 double db rows
10 double dumbbell hang cleans
5 double db front squats
B-EMOM5
2 incline bench presses
Accessory
3-5 rounds
20 push ups on dumbbells
10 double db hammer curls
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Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
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