A. Bench press – 3×3 @ 75-80%. Tempo is 51X1 (5 seconds down, 1 sec pause at bottom, fast (eXplode) up, 1 sec pause at top)
B. 3 max effort sets of pull-ups.
C. 3 max effort sets of ring support (or do these on the dip bars)
D. 3×25 GHD situps, GHD hip extensions.