STRENGTH
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
- perform 1 warm-up set then start adding weight
- add weight each set building to a heavy 5
- Exceed weight from last week
1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
- same weight as last week
- 1 warm-up set then all 4 work sets with one weight.
- Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

CONDITIONING
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
- Goal: Finish the work within 1:30 each round.

EXTRA CREDIT
Dumbbell Pull-overs: 4 x 10. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.