Warm That Core
6 Min Tabata (rotate movements)
Front Plank
Right Side Plank
Front Plank
Left Side Plank
Strength: Bench Press
Bench Press
4 x 10 @ 60%
1 x Max Effort @ 60%
**2 min rest between sets**
Conditioning
20 Min EMOM (5 rounds)
- 6 Alt. Dball or SB to Shoulder
- 10 Ring Dips
- 30 sec Dball/SB Bear Hug Hold (Double KB FR Hold)
- 100 M Run
L1: , 150/100, 10 Ring Dips
L2: , 120/80, 6-8 Ring Dips
L3: , 80/50, Straight Bar Dips
L4: 50/30 Slam ball, Box Dips,