5/15/23 close grip bench press 5 x 5

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

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Staggered I go you go Amrap 35 A-10/7 calorie row B-10/7 calorie ski A-10 burpees B-10/7 calorie row A-10/7 calorie ski B-10 burpees