Strength:
1.) Speed Close grip Bench Press: 5×5 @ 50%, every :60.
2.) Pull Up volume accumulation, Rest :90 between sets, changing grip width.
3a.) 1 Arm Kettlebell Row with rotation 3×10 ea. , rest :30.
3b.) Heavy Banded Single Arm Pushdowns 3 x 10-15 ea., rest :30.
3c.) RKC Plank 4 x :15-:20. Rest :60.
Finisher:
:60 Max Rep Push Ups