Barbell Rows

1. Barbell Rows

180 x 5
205 x 3
235 x 8

2. Pull Ups - 44 total reps

Palms away 4 sets x 5 reps
Palms facing 4 sets x 3 reps
Neutral Grip 4 sets x 3 reps

3. Jump Rope

100 double leg
50 left
50 right
50 alternating
50 high knees
100 double leg

4. Heavy Bag work