Gym Workout

A.

5×3 Weighted Strict Chin Ups

Scaled: Ring Rows or Chin Up Negatives

B.

Every 2:00 for 6 Rounds: 

50 Double Unders

10 Single Arm Devils Press (5 Each Arm) 

Scaled: 8 Devils Press, 50 Singles, 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

At Home Workout: 

5 Rounds:

50 Jump Rope

14 Single Arm KB/DB Devils Press