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