Strength
5*2
Bench Press
After each round do
8 reg push ups
8 incline push ups
8 decline push ups
Conditioning
16 Minute AMRAP:
4 C2B Pull Ups
4 Dips (or HSPU or Push Ups)
8 Power Cleans 135/95
24 Double Unders
*Add 2 reps to pull ups and pushing movements each round
Cardio Burn
5 rds
12 box or ring dips
15 KBS
12/10 cal ride
16 DB lunges
16 wallballs
250 meter run
then
3 to 4 rds
40 bicycles
20 reverse crunches
10 vups
20 sit ups