SMR/Jump rope/Dynamic warm-up 20 min
1A. Double KB Swings
2 sets * 10 reps @ 50# KBs
2. Deadlift
3 sets * 3 @180#, 3@205#, 8@230#
3A. Military Press
3 sets * 3 @85#, 3@95#, 7@110#
3B. Chin-ups
3 sets * 6 @ BW
4A. Dips
5 sets * 6 reps @ BW
4B. Chin-ups
5 sets * 5,5,4,4,3
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