STR

S w/u

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10x Dislocate + 10x DB Floor Chest Press + 3 e. side TGU

3 rounds, rest as needed

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Warm up Bench Press

4x6 @ 70-75%

3-5 min rest

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Superset of 3 sets:

10x Hammer Curls (each side) @ RPE 8

30s Rest

15-20x Banded Tricep Ext.

30s Rest

Repeat

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3 rounds (each is a 3' AMRAP)

12 DB DL + 8 push-up + Renegade row

Rest 1 min between rounds