Warm up - crossover symmetry activation, quad smash (2 min each side w/barbell), tricep smash (1-2 min each side), Pec/lat stretch, then 2 rounds of: 10 shoulder rolls + 20 sec HS hold (push up tall) + 10 push ups (elevated on bench)
Bench Press
4 x 5 reps @ 80-85%
*Do 5 strict pull ups after each set of bench including warm ups
Band Assisted/Partner Strict DHSPU
4 x 6 reps
For time
3 Rounds
20/15 Calorie Bike Erg
50 Double Unders
20 Pull Ups
3 Rounds
25/20 Calorie Bike Erg
50 Double Unders
15 Chest to Bar Pull Ups
3 Rounds
30/25 Calorie Bike Erg
50 Double Unders
10 Bar Muscle Ups