- 50 Single Unders, 25 single leg jumps each side with jumprope
10 Lunging Dislocates
- Bench Press and Pendlay Row. Warm Up to your working weight (start at about 70% 1RM). We recommend super setting bench and row if you can. If not, doing them separately is fine.
- 1 all out set of each. No cheating, no bouncing, full range of motion.
- Take your all out sets- cut them in half, THEN:
- 5 sets at 50% of the reps of your all out sets
- 4 Rounds for time:
12 pull-ups- any grip, no kipping
12 clean and press with KB’s or DB’s
12 weighted setups
- Curls- two sets to failure.