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11/25/23 bench press x 2

Warm up

200 meter run

1 minute plank

100 meter run

Then

3 rounds

5/5 single arm bottoms up bench press

10 2-legged pistol squats

15/15 single arm rows


Strength

Bench press-Build a heavy 2


Conditioning

4 rounds for time

300 meter run

20 incline db bench presses 50s/35s

10 chest to bar pull ups

 
 
 

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STRENGTH Front squat -1x5 with pause 1x20 Then 3x1 4 rounds-building sets 3 long jumps 6/6 step downs 9 hip thrusts Conditioning 3 rounds 7 minute cap 200 m run 20 lunges 20 air squats

 
 
 
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Rx+3 rounds Rx 2 rounds Scaled 1 round For time 500m Ski/Row 100ft walking lunges(50/35 x2) 100m Farmer Carry (70/53 x 2) 1000m Run *Accumulate 350/200 ft Sled Push or Pull throughout

 
 
 

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