Strength
Bench Press
8*3
Then
2 rds
10 to 12 DB Flys
10/ 8 strict pull ups
Conditioning
Complete as many rounds/reps as possible in 18 minutes:
- 6 Deadlifts (225/155 lb)
- 7 Box jumps 24/20
- 10 Kettlebell swings 70/50
- Run 200 meters
cardio Burn 🔥
3 rounds
15 KB Deadlifts
15 DB Box step ups
3 rounds
60 mountain Climbers
15 kB sumo high pulls
3 rounds
250 meter run
8 walkout push ups
3 rounds
10/8 Cal ride
15 Floor Press