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
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