Warm-up

3 Sets For Quality:
8 Floor Dumbbell Bench Press
8 Bent-over DB Rows
8 (4L/4R) Single Arm OH DB Lunges

Work

“Power Rowpe”
50 Double-Unders
500m Row
50 Double-Unders
5 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans @ 135/95
6 Push-ups
9 Air Squats

Home Gym

20 Minute AMRAP:
20 Jumping Jacks
1 Minutes Any Machine
20 Lateral Hops Over Dumbbell/Barbell
3 Rounds of “The Chief” (see above)