Bench 3×4,3,2 (increase weight each set)
Barbell Press 3×4,3,2 (increase weight each set)
Pull Circuit: Cammando Pullups AMRAP, Ring Rows 12 reps, Reverse Barbell Curls 12 reps, do 3 rounds of each
Press Circuit: Close Grip Pushups AMRAP
Dumbbell 6 Ways 8 reps
floor barbell tricep extensions 12 reps,
3 rounds