15:00 To find Today's 3RM Bench Press with 3 sec pause at chest.
1x max reps@-10% NO Pause
Death by Ring Push-Ups
*Start @ 1:00, with 1 ring push-up, rest until 2:00 and complete 2 push-ups, 3:00-3 Push-ups and so on, until you can no longer finish the amount of push-ups within the minute.
3 sets of:
25 Band Pull-aparts
90 seconds of stretching, Legs, shoulders hips, your choice.