1.  Pause Floor Press:  5 x 5 @ 65-70%

*Pause with elbows on floor for 2 sec each rep

 

2.  3 rounds for quality:

  • Explosive or Clap Pushups x 5-10
  • Dips x 10
  • Band Pull-aparts x 10

 

3.  How fast can you complete 3 rounds?

10 DB Burpee Deadlifts

10 Horizontal Pull-ups

10 Log Roll V-ups