Wall Slides x 10 @ 3030
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
Complete as many rounds and reps as possible in 15 minutes of:
15 Chest-to-Bar Pull-Ups