5 sets of:

- 10 Dumbbell bench press (add weight each set)

- 30 banded tricep push downs

- 8 strict pull ups (add weight if able.  Scale to negatives or ring rows)

4 rounds of:

1:00 max effort push press 35/20#
1:00 max effort behind the neck PVC pipe strict press
2:00 rest

RX+ 50/35#

After the push press go straight into the PVC pipe press.  Use a shoulder width grip, PVC pipe must reach full extension at the top and touch your back at the bottom of each rep.  Press FAST!

Score is push press reps + pvc pipe press.