My weight today is 179.5 I fight two weeks from WED, should be intresting.

Two rotations 4 times through each.

1st rotation

10 reps-Speed Bench- up and down as fast as possible. about 50% of 1rm
6 reps-1 legged good morning-try and keep your hips lined up

2nd rotation

10 dips
10 plyo ball leg curls
8 chin-ups