Skill-work:
Pec and Tricep
4 Sets
12 Close Grip Bench Press
8 Strict Seated Muscle ups (banded or strict or assisted)
12 Banded Tricep Push downs
Conditioning:
8 Rounds
90 secs Hard /1 Min Rest
8 Devils Press
12 Pull ups
Skill-work:
Pec and Tricep
4 Sets
12 Close Grip Bench Press
8 Strict Seated Muscle ups (banded or strict or assisted)
12 Banded Tricep Push downs
Conditioning:
8 Rounds
90 secs Hard /1 Min Rest
8 Devils Press
12 Pull ups