strength

Z-Press
6-6-6-6-6
Build to 90% effort by last set

accessory

3 sets of
Sub max ring dips or push ups
Max rep bench dips
8-12 reps supinated barbell bent over row

workout

3-5 sets
1 turkish get up each arm
1 length arm over arm sled pull
Max rep banded low row
*aim to go heavy, increasing weight each round

pump

150 banded tricep extensions in as few sets as possible