A. Plyo push up; 6x3
B. 3 bench press @70%, every minute x9
70kg
C. Incline DB press; 3x8-12
25(12)x2, 25(10)
D. 5 rounds
Max strict ring dips
Max supine ring row
90s rest
RD - 10, 8, 6, 6,7
RR - 16, 12, 10, 9, 8
E. Skull crushers; 3x8-12
20(12), 22.5(12), 25(12) - These don't feel like they work the tricep as much as the KB skull crushers do.
F. Cuban press; 3x20
1.25(20)x2, wooden dowel (20)
G. 100 banded tricep
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