4/12/23 Bench press x 2

Warm up

1 minute row

1 minute plank on rings

20 facedown snow angels

Then

3 rounds

5/5 bottoms up kb bench press

5/5 single arm rows

5/5 Bulgarian split squats

Strength

Bench press-Build a heavy 2

Conditioning ABAC

A-CFT 3 minute time cap

20 strict pull ups

30 sit ups

40 (20/20) alternating kb rows

B-EMOM4

1 bench press

C-CFT 4 minute time cap

100 push ups