4/20/23 close grip bench press 5 x 5

Warm up

1 minute plank-use a close grip, thumb to thumb, pointer to pointer

1 minute bike

1 minute mountain climbers

1 minute row

Strength

Close grip bench-work up to 70% of your heavy 2 for 5 reps or

Build a heavy 7

Conditioning

1/2 mile run-with vest

Then

3 rounds of

5 close grip bench presses @ 75% heavy 2 10 high swings 53/35

15/12 cal bike

20/16 cal row

Then

1/2 mile run-with vest

Rest 3-5 minutes

Then

close grip bench-max reps at 80%