Warm up
1 minute plank-use a close grip, thumb to thumb, pointer to pointer
1 minute bike
1 minute mountain climbers
1 minute row
Strength
Close grip bench-work up to 70% of your heavy 2 for 5 reps or
Build a heavy 7
Conditioning
1/2 mile run-with vest
Then
3 rounds of
5 close grip bench presses @ 75% heavy 2 10 high swings 53/35
15/12 cal bike
20/16 cal row
Then
1/2 mile run-with vest
Rest 3-5 minutes
Then
close grip bench-max reps at 80%
Warm up 1 minute handstand hold Then 34 rounds 5/4 cal bike 4/4 single arm bottoms up press (increase weight each round) 3 weighted or negative pull ups (increase weight each round) Strength Strict pr
Warm up 3 rounds 10 kb swings (increase weight each round) 20/20 second side plank (Raise top leg) 30 second banded goblet squat hold Strength Deadlift-Build a heavy 1 Conditioning Rx 44/25 10/10 alt
Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips Extra credit 3 rounds 10 rear delt flys 20/20 second side plan
