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WARM-UP

General :

Banded passthrough + superman banded row + Band shoulder press (20seg c/u) x 3 sets

METCON

Barbell STRICT press + pull ups 8-12 reps RPE 7 x 4 sets  2min Rest

Landmine bilateral chestpress + Bent-over dumbbell row 8-12reps 3 sets    2min Rest  

Renegade pushups 8-12 reps + lateral raises x 3 sets 2min Rest

Bicep Curl + tricep pushups 12-15reps RPE 7   x 3 sets 1.30 min Rest

Shrugs + reardelt flyes 12-15reps