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

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