Heavy Density Training - Back & Chest...

Hammer Strength BP - 200lbs- 3x5-4-3-2-1

* finish with 15 reps @ 90lbs 

BTN Pull Up - 12lbs- 3x5-4-3-2-1

* finish with 10 reps @ bodyweight 

Explosive Superman Push Ups - 2x5-4-3-2-1

One-arm Row - 100lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo