Buy In:

10 minutes jump rope

10 x bench press (50%-75% BW)

Jump rope for 10 minutes, every miss perform 10 reps on the bench.

Choose a weight that allows you to achieve 10 reps continuous

while fatigued.

Strength Training:

8 x 1 rep of weighted pullups

(Increase weight each round. Try to go chest to bar as long as you can.)

Finish with one max set of deadhang pullups