5/8/23 bench press 5x5

Warm up

1 minute plank

-10 banded lat pull downs

-10 banded face pulls

Then 3 rounds

5 negative push ups

3 long jumps

1 minute v sit

Strength

Bench press work up to 5 reps at 70% of your heavy 2

Or hit a heavy 7

Conditioning ABAC

A-AMRAP3

5/5 db snatches 50/35

5 aussie push ups

B-Every 90 seconds x 3

5 bench presses 75%

C-Bench press max reps at 80%

D--Tabata push ups

Tabata bench dips

Tabata barbell curls