Strength
Bench Press
6*3
Then
Ring dips
5*8
Deficit push ups
5*10
Conditioning
- 3 Rounds for Time
- 15/12 Cal ride
- 20 Dumbbell Lunges (2×50/30 lb)
- 20 Alternating Dumbbell Snatches (50/30lb)
Cardio Burn
5 rounds
10 ring rows
10 DB floor press or a DB bosu press
15 Box dips
Then
5 rounds
20 DB lunges
20 Step ups
20 Hip Thrusters
300 meter run