Workout of the Day

A. Warm-Up
3 Rounds
10 Scapular Depressions
10 Push Downs
20 Face Pulls

B.
Bench Press 6×5 reps
then:
Dumbbell Bench Press 3×1 minute
One Arm Dumbbell Row Supinated 3×10 reps

B.
Every 3 minute(s) For: 21 minutes Perform:
40 Double Unders
10 Hang Power Clean 95/65 lbs
5 Pull-ups