A1: Floor Press 12/10/8/6/4
A2: Banded 3 Way Tricep extension: 5 x 20
Facing the rig Palms up for 20, Palms down for 20 , Facing away from the rig Overhead extension for 20.
A3: 10,10,10 DB Floor Press: Hold one hand high, 10 reps single arm, then switch for 10 , then 10 double press.
Conditioning: For Time
Toes to bar
15 Burpees after each set.
*10 min Cap