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
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
