A) E3MOM x 5 sets:

– 5 bench press @ 32X1 tempo

– 8 supinated bent over barbell with pause at torso

 

B) 5 rounds for time:

– 250/200m row

– 12/9 hand release push-ups

– 15 RKB swings

 

C) 3 sets for quality:

– 10 supinated banded shoulder external rotations

– 10 BB standing curls