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 BROADSWOD- “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

This BROADSWOAD is named for the quintessential romcom brunette, Natalie Portman. Her stunning performance and unparalleled beauty as Queen Amidala in Star Wars: Episode I made it clear she was there to stay in the Hollywood spotlight. Her performance in Black Swan is probably one of the greatest in the history of film, especially that one scene with Mila Kunis.

Motivation

• Natalie’s apperance on “Between Two Ferns” is a classic: