A. Warm Up
3 sets NFT
10 calorie bike
15 High to low Banded chops/side
20m Crab Walk
B. Strength
3 sets of the following superset
Bench Press
4-6 reps @ 10X1 Tempo
*focus is on speed through the concentric phase, drive as fast as you can
T-Bar Row
*use a landmine barbell set up and use a ring strap wrapped around the bar you can grab on both sides
8-10 reps @ 10X1 Tempo
C. Conditioning
3 rounds
5 minute AMRAP
7/5 calorie row
5 Burpees Over Rower
7/5 calorie row
10 Russian Kettlebell Swings 70/53
-2 minutes rest in between rounds-
*start next round where you left off