1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Bent Over Banded Rows
-into-
8:00 AMRAP
10 Dumbbell Bench Press
5 Kip Swings
10 Supinated Ring Rows
:30 sec Ski (Or Row)

2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 Chest to bar
1 Bar Muscle Up

21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)

• Target time: 8-10 minutes
• Time cap: 14 minutes

3 Rounds

• 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
• 10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
• 12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)