Warm up
1 minute row
30/30 second side plank
50 squats
50 push ups
Strength
Close grip bench press 5 reps at 70% or a heavy 7
Conditioning ABACA
A-CFT 50 air aquats
B-Every 90 seconds x 3
5 x close grip bench press
10 chin ups
C-close grip bench max reps at 80%
D-100 push ups
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