5 sets of 3 increasing weight each set
1 strict press 2 push prest
(Strict press will dictate the weight, make it challenging and focus on quick explosive reps on the push press.
5 sets of 3 negative pullups (5seconds decent on pullups
tricep band extension. (Use small black or red band) 4 sets of 20 plus reps. This is a burnout sonic should burn.