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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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Endurance Part 1 Four rounds Run bike row or ski Moderate two minutes Sprint 90 seconds Slow 90 seconds Part 2 Three rounds 45 seconds work 15 seconds rest Side plank left Side plank, right Flutter

 
 
 

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