- Coach Ben
Monday
Warm up
200m run (3 min of row, bike, or swim if available to you)
10 walking lunges (think stretch)
10 cat-cows
Strength
Press (strict) w/ barbell (pronated grip) *if you need to use a DB it will be neutral grip
4 x 6-8 reps @3010
rest 30-60s btw sets
Conditioning
30 rounds for time 5 HR push-ups 10 Goblet squats (pick load) 15 double unders HOME VERSION(no equipment) Set a timer to 15 minutes and perform as many rounds as you can. If you ht 30 rounds then note the time as your score! 5 push-ups (any variation) 10 air squats 15 lateral jumps or ski jumps

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