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