Strength
Emom x 6 minutes
6 bench press (70%)
Emom x 5 minutes
10 strict chin ups
Practice 10 minutes
handstand hold
toes to bar
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
20 dips
12 burpees
10/8 calories row
Rest 3 minutes then:
3 rounds of:
20 push ups hands release
10/8 assault bike calories
12 abs roller row
Rest 3 minutes then:
3 rounds of:
20 dumbbell bench press
40 battle rope
12 box jump over
Rest 5 minutes then:
Core
3 rounds of:
30 russian twist
40 bicycle crunch
1 minute x each side
side plank hold
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