9/20/23 shoulder to overheadx3/ close grip bench x 4

Warm up

One minute handstand hold

One minute bike

three wall walks

30 second active hang

Strength shoulder to overhead-EMOM5 three reps add weight each round

Close grip bench press, build a heavy footrest

Underhand grip Aussie push-ups, one minute Max reps

Conditioning ABAC

A-AMRAP3

Alternating step ups

B-2 close grip bench presses

I see you push-ups 70% of one minute Max

C-21-15-9

Incline, dumbbell bench press Single arm row

Calorie bike (women 15-12-6)