Foam Roll Lats+Triceps Foam Roll T-spine Extension x 10 Side Lying Windmill x 10/side Pec Stretch x 5/side + 3 Rounds SA Bottoms up Press x 10/side Front Lean Rest x :30-45 seconds Push up x 5- 10 *controlled perfect reps here
A: Close-Grip Bench Press (3x10 Reps @ 55-60% of 1RM, 30X1 Tempo)
Begin new set every 2:30
This workout should take 12-15 minutes. The weight on the bar should allow you to complete the 21 reps in 1 -2 sets. These should be light.
5 Rounds: 400m Run 21 Push Press, 95/65
A.1: Dumbbell Tricep Rollbacks (2x12, Rest 30 seconds)
A.2: Plyo Push-ups (2x Max reps; Rest 60 Seconds)