Warmup– Stoke the embers
Strength
- Bench Press: Find your 1 rep max
Conditioning
- “10 down- Pullups, Burpees”
- 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
- Rest as little as possible between rounds
Motivation- Document your results via the selfie. Aka the Swelfie. Dom shows you how.
SwoleFIT 
Had 305 going up smooth, then hit the rack pens! Saw my spot going to grab it, and I said I GOT IT, but he thought I was asking for help, so he grabbed it! Tried again, but got drained from the liftoff and the rep wasn’t even close to lockout. Did some research and found out I’m not the only one who feels like I waste a lot of energy on the liftoff. From today, I will use a “spotted” liftoff on heavy bench sets.
Conditioning: 11:13. Used close grip pullups and regular grip pullups. This is some beast $hit right hurr.