general warmup (15 minutes)

We will do the Vintage Strength Games Online Challenge for this part of our training  today

standing crucifix hold x max time followed by press and crucifix hold x max reps in 2 minutes

Watch the demo here https://www.facebook.com/1187321608/videos/10221278636453916/

specific warmup (5 minutes)

long cycles set up and light practice

strength (4 rounds)

one round = long cycles x 90 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

Russian plank flys x 3/3 reps

seated (on the floor) double club front pullovers x 12 reps