Skill: Dip and Drive in the Push Press Strength: Strict Chinups + DB Rows (15 Mins) 4 sets: 5-8 Chinups (add weight or bands as needed) -into- 6 Heavy DB Rows on each arm Rest 2:00 b/w sets Conditioning: Every 3 min x 5 rounds 7 UB Push Press (heavy weight for all sets)(try out...Read More