:30 Row
10 BB Bench press
5 BB RDLs
20 Band Glute bridges
5 Strict pull-ups/10 ring rows
3x
Then.
Clean and bench press warm up to starting weight.
50-60%
Then..
25mins
3 Power Cleans (build)
5 Bench Press (build)
500m/400m Row
Rest 2min. After Each Round
You have 25min. for this. Should be finishing each round in about 3min.
I need you to row HARD. Like 80-90% effort.
Then..
3-4sets
10 V-ups
15 Tuck Crunch
20 Sit-ups
:40 Front Plank
1:00 Rest between each set
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