Strength:

5 Sets
3 Barbell close grip bench press

Rest 30 secs

Max rep strict pull up

Rest 2 mins

Rest as needed
4 Sets
10-8-6-4 incline barbell bench press (set 1-10 reps set 2-8 reps…)

Rest 30 secs

12 bent over barbell rows (slow and controlled)

Rest 2 mins

Rest as needed
4 Sets
Dips (until failure add weight if you can do over 10 reps)

Rest 30 secs

Strict Supinated grip pull-ups  (until failure)

Rest 2 mins

Workout:

4 Rounds

– Rest 1 min between rds –