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10/11/2021

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Warm up:

2 rounds:

  • Band Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Speed Bench Press

Strength:

  • Close Grip Bench Press 4×5
  • Strict Chest to Bar Pull ups 4×5-12 – increase reps

Conditioning:

@0:00:

10-8-6-4-2:

  • DB Hang Clean & Jerk

50-40-30-20-10:

  • Double Unders

@10:00:

12-9-6-3:

  • Strict Dips/Push ups
  • Bent Over Rows