Dynamic

• Flat Bench– 5 sets of 3, 60-70% of 1RM (flat bench), explosive
• Dumbbell Bench Press– 1 set of max reps @ a weight that you can get 15-20 reps on

Conditioning

• 5 rounds- 5 CTB (Chest to Bar) Chin- ups (palms facing toward you), 10 HR (hand release) push-ups, 10 EZ bar curls, 20 DU (double unders)
• Prescribed Rest: 30-60 seconds

Maintain strict chin-up form, no flailing. Touch your chest to the bar to complete a rep.

If you don’t have a jump rope, sub 30 jumping jacks or 12 box jumps (lower box, focus on exploding from calves).

Post times of conditioning workout to comments.

Motivation

• NFL combine rep record from a couple years ago.