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 20 Lying Pull Up
plus 5 x Scarecrow (each side) after each set.
Then
5 x 15 True Push Up
60 seconds rest between sets.

15 min ARMAP
10 x Barbell Curl
5 x Pull Up
200m Run/Ride/Row/Ski