1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
- Pause for a 1 count in the bottom each rep 21X1 tempo.
- Change Grip every 3 sets ie. close, medium, wide, close

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