Warm-Up:
2 x 2 wall walkers + 10-20 Alt shoulder touches (after second WW);
Rope Stand-Up (i.e., scaled rope climbs w/ heels on floor, starting from the supine or seated position)

Strength:
Close Grip Floor Press, 5-5-5-3-3-3
Alternate with 10 reps of Bent Over Rows (DBs, KBs or Barbell)
– start and finish w/ CGFP

Finisher:
3 x max reps Band Tricep pressdowns