Monday 11-27-23

Strength

5 Rounds

8-8-6-6-5x Close Grip Bench Press

10-15x Banded Tricep Pushdown

Rest 2 minutes

Conditioning

(a) 8 min AMRAP

10/12 cal echo bike

Sled Rope Pull (1 full rope length)

30 sec plank reach and touch 

8/8x Single leg alternating V-ups

–2-3 min rest and transition–

(b) 8 min AMRAP

8x SA DB Bent Over Row R arm

25m Single Arm DB Farmer Carry R arm

8x SA DB Bent Over Row L arm

25m Single Arm DB Farmer Carry L arm

25m Plate overhead walking lunges

Recovery

T-spine rotations

Elevated pigeon