Strength
3 Sets
3-6 Weighted Chin-Ups
8-12ea Single Arm Hi-Pull
10ea Side Plank Dips / Copenhagen Planks
Conditioning
20 Minutes, Every Minute on the Minute
15 Dumbbell Bench Press 50/35, 70/50
15 Dual Kettlebell Deficit Sumo Deadlift G/Y, R/G
40m Single Arm Overhead Carry ea.
75 Jump Rope / Double Unders