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5/22/23 back squat x 2, bench x 2, barbell row x 2

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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