Warm up
1 minute plank hold
10 banded lat pull downs
10 kb high pulls
10 ring push ups
Strength
Bench press-Work up to 70% of your heavy 2
Conditioning ABA
A-5/5-4/4-3/3-2/2-1/1
Kb cleans 53/35 2 minute cap
B-Every other minute x 5
5 bench presses (Increase weight each round, up to 80%)
Max reps in rd 5
15 second wall facing squat hold
Accessory
3 rounds
12-15 pinch presses
12-15 wide db rows
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