Warm up:
15/12 cal row
10/10 lunge
6-10 push up hold top 2s
8 hanging leg raise
Strength:
Bench press
Build to a set of 5
Then:
4x5 85-90 %
4x10 dumbell incline bench press
Metcon:
30-20-10
Cal assault bike
wall ball 9/6 kg
weight sit up
Accessory:
3 sets
10 dumbell fly
10 rear delt fly
20 banded face pull