Warm Up X2

  • Jump Rope x100
  • 10 Deck Squats
  • 10 Push-ups
  • 10 Jumping pull-ups


  • Foam Roll lats with arm overhead; hang from bar for 1:00

Weight Training- based off your New Working Max (1RMx0.9+5#)

Overhead Press- After warm-up set: 65%x5, 75%x5, 85%x max reps (at least 5, 8-9RPE. Try to beat max from 10/15)



Ring Row- 4x10, 2:00 rest, 7-8RPE

3 supersets, 1:00 rest:
25 DB Hammer Curls @8-9RPE
25 Band Tricep Push-Downs @8-9RPE