Band bench press 8 x 3

A1. Close grip chin up 3 x 12

A2. Seated D.B.O.H. press 3 x 12

Buy in of- Push ups x 50

Then do 4 rounds of:

K.B.S.D.L.H.P. x 10

K.B. push press right arm x 10

K.B. push press left arm x 10

Buy out of- Push ups x 50