Strength
Bench press x 3 @ 80-85%
Pull ups x 3-6
Rest 90s. 5 sets.
Accessory
DB press x 10
Bent over row x 10
Rest 90s. 4 sets.
Press ups x 10-20
Ring rows x 10-20
Rest 90s. 3 sets.
Finisher
20 second battle rope
20 second plank
20 second battle rope