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
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