5 Rounds
25 x Barbell Bench Press (empty bar)
25 x Banded Tricep Push Down
25 x Banded Face Pull
*10 – 12 min to get it all done, no rest between sets or reps.

5 x 8 Barbell/DB Strict Press
plus 20 x Banded Pull Apart after each set.
Then
5 x 10 Barbell Bent Over Row
plus 5 x Pull Up’s

12 min ARMAP
10 x Barbell Curl
10 x Push Up
10 x Lying Pull Up