Warm up - Crossover symmetry activation protocol, couch stretch, spiderman stretch, straddle hamstring stretch, 2 rounds of: 10 shoulder rolls + 10 push ups on bench (slow eccentric) + 4 chin ups, then work up in weight on the bench!
Bench Press
-Work up to a heavy triple for the day!
Strict Weighted Chin Up
-4 Reps after each set of bench, building up in weight to something heavy for the day!
5 Rounds
AMRAP 2 minutes
20/15 Calorie Row
5 Bench 225/155#
10 Box Step Ups #55s#35s