1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight.
- +5% from last week.
- Pause for a 1 count on each rep.
- Change Grip every 3 sets ie. close, medium, wide, close
- Take 3-4 sets to build to work weight.
- Beginner: 6 x 4, using one moderate weight for all 5 "work-sets" (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.