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 5 Push Press
Plus 5 x pull up after each set
Then
5 x 10 Pendlay Row

12 min AMRAP
20 x Bicep Curl
15 x Tricep Extension (banded)
10 x Push Up