Chest/Biceps - Max Reps Bench Press & Chin Up in 5 Minutes...

Max Bench Press in 5 Minutes (155) - 51 reps 

Rest 5 minutes

Max Chin Ups in 5 Minutes - 60 reps 

*rest every 15 seconds for 15 seconds. 1:1 ratio of work to rest

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Kettlebell Floor Fly - 3x5 @ 53lbs*

Kettlebell Cheat Hammer Curls - 3x5 @ 53lbs*

*Superset

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Cash Out: 

Negative Pelican Curls - 3x8 seconds 

Spider-Man Push Up - 3x5*

Horizontal Ring Pull Ups

Isometric Static Flex 

*The advantages of doing a Spiderman pushup are that it helps your chest and arm muscles work harder. When you move your leg forward, it shifts your weight, which means that your muscles have to adjust to the new position. This helps to work different muscle groups, increasing the resistance and helping you strengthen your muscles more quickly”. - StrongGains