Choose a movement, which fires up your triceps
4 sets bb Bizeps Curls 20 sec Curls 10 sec hold @90
A) Decline sb bench press
Perform 100 reps
every time you have to rest take a heavier sb and do 5 heavy sb decline bench presses.
Go for 5-6 rounds AHAP
B) 3 rounds of:
Hercules hoist rope pull
Make your core work and be fast!
Assistance Work:One leg Oblique OpenerTabata side Plank A) 2 rounds of:Banded decline bench press 90 sec B) In teams of 2:Incline bb bench press 100