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.