3/27/23 bench press 70-80%

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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