Warm up
1 minute plank
100 meter run-slow
10 inch worm push ups
100 m run-moderate
10 second L hang
100 m run-Fast
Strength
Close grip bench press-Build a heavy 2
Conditioning ABABA
A-CFT 1/2 mile run
B-EMOM3
1 Close Grip Bench Press
Accessory
3 rounds
10 alternating db bench presses
10 barbell curls
Extra credit
1 mile run
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