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