A. Bench press
1x8 @ 72.5%
2x3-5 @ 82.5%
then work up to a heavy single (1RM if you're fresh)
B. 10 walking lizard pushups (https://www.youtube.com/watch?v=SIKZikW4do0)
(sc: 10 knee "t-pushups" (https://www.youtube.com/watch?v=Y1qpiMVgicc))
burpee pullups (sc: burpee jumping pullup)
USA KB swing (24/16kg) (FB: double RKBs: 2x20kg, 2x12 or 14kg)
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