1. CFO: 1RM Month

Part 1: Back squat

1RM

Part 2: Bench press

1RM

2. Conditioning Intervals

5 rounds for time of:

20 cal Row

20 cal Bike

400m Run

2min rest

3. Midline Accessory

3 sets of:

60s weighted plank hold

12 Strict toes to bar