Warm up

Shoulder /arm circles
T spine rotations
Rack/waiters walks

Part A

5 sets

3-7 push press plus eccentric

Try to increase reps from last week

Part B

AMRAP 6 min

5-10 diamond press ups
5-10 Rows/ pull ups

Part C

2-3 sets

Continuous rolling plank starting with 5 sec side-front-side
Increase by 5 seconds until you can get to 30 seconds or failure

2min rest