Warm up
1 minute plank
20 rear delt flys
5 negative push ups
1 minute row
20 unbroken wall ball
Strength
Giant set
5/5 single arm row-Increase weight each round
2 bench presses-build a heavy 2
10/10 Bulgarian split squats-Increase weight each round
50 (25/25) flutter kicks
continue moving through this circuit until you hit the heavy two on benchpress
If you hit a top weight for the row and the split squat continue using that weight until you hit your heavy two on the bench press
Extra
3 rounds
Max incline Cuban presses directly into max pinch presses
8-12 db curls directly into max hammer curls
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