Warm up
1 minute bike
5/5 knees over toes split squats 10 dead to active hangs
15 negative push up
Strength 1
Back squat build a Heavy 2
Conditioning 1
Every other minute x 3
1 back squat
1 minute max pull ups
Strength 2
Bench press build a heavy 2
Conditioning 2
Every other minute x 3
1 bench press
1 minute max reverse lunges
Strength 3
Barbell row build a heavy 2
Conditioning
Every other minute x 3
1 row
1 minute max push ups
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