Warmup

• Do you really have to ask

Strength

• Weighted Dips– 5 x 5
• Split Stance Rows (from pins)- 5 x 5

Use heavy weight for both lifts; hit all the reps and maintain good form. For weighted dips, use a belt or hold a dumbbell between your feet.

Conditioning- “Portman”

• 5 rounds- 5 side-to-side chin-ups (1 side = 1 rep), 10 Plyo Push-ups,  15 straight bar curls (5 lower range movement, 5 upper range, 5 full range), 20 Double Unders
• Recommended rest (b/t rounds)- 30-60 seconds