Bench Press
2,2,2, (Working up)
Then,
1 x max reps @ 92% of max double weight for the day.
Pull Ups
5 reps after every set of bench you do, including warm ups. (No weight added)
5 Rounds (Every 4:00 start new round)
21 KTE
15 Wall Ball #30#15
STO…10@155/105 8@185/125 6@205/145 4@225/155 2@245/165
Pendlay Rows
5 x 3 reps Work
DB Bent Over Y Laterals Raises
5x8-10
Cable Behind the Head Tricep Ext
4x10
Cable Tricep Extension
4x12
Cable Tricep quad Drop Set x 3