Speed Bench: 9 x 3, 49-50% + bands
Bands up Bench (pause 4" off chest): heavy 2, 4, 6, 12
A1. Multi grip Bar Push-Press: 3 x 5
A2. Bent Over Rows: 3 x 8
A3. V-ups: 3 x 20 (pivot on your butt, lower back doesn't touch the ground!)
For Time:
10, 9, 8, 7, 6...1 reps:
Strict DB Shoulder Press
Strict Pull-ups
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