Strength
1.) Bench Press-6x3 tempo@3,1,x,1.
2.) Push Press- 3x10 tempo@2,0,2,0
3 Rounds
20 Toes to Bar
12 Dips
10 Ring Row(Feet on Box)
Rest :30 seconds in between rounds.
Advanced Accessory: Push Ups- 2xME tempo@2,0,2,0.
Mobility:
Pec stretch off rack. :90 each side. Triceps off wall :90 each side.