Strength

• Incline Bench– work up to a 3 rep max
• Weighted Chin-ups– 5 sets of 5, heavy weight but don’t go to failure.

Conditioning

• 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 20 kb swings
• Prescribed rest: 30 seconds