Weightlifting
10-9-8-7-6-5-4-3-2-1
Bodyweight Bench Press
Strict Pull-up or L-pull-up
If you are working towards improving your muscle-ups, complete close grip bench and chest to bar strict pull-ups
Conditioning
5 Rounds
1 Minute Of Max Calories on the Rower
1 Minute of Max Double Unders
1 Minute Rest