Repition Push: Bench 3x Max Rep Barbell Bench at 60% of 1RM Repition Pull: 4 Rounds: Max Reps STRICT C2B pull ups in 2:00 Rest 1:00 Max Reps of Push Press 165/115 in 2min no racks Rest 1:00 External Rotation Movement: Prehab High Hang Muscle Snatch 4x10 Shrugs: Dumbbell Shrugs 3x12-15 Suns out Guns out: Incline Curl to Press 3x Max Reps