Strength

• Work up to a 5 rep max in Bench Press
• Do 5 sets of 5 Pendlay rows (fairly heavy but do NOT go to failure)
• Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

• 5 rounds- 5 chin-ups, 8 HR (Hand-Release) Push-ups, 10 alternating dumbbell curls (40#), 20 DU (Double Unders)
• Prescribed Rest: 30-60 seconds

If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If jumping jacks aren’t your thing, high five yourself 20 times consecutively while skipping around the gym.

Post times of conditioning workout to comments.