Workout of the Day:
A. Build to a 3 Rep Max Close Grip Bench Press
B. Max Reps Push Ups (pausing for 1 second at the top of each rep)
C. Push Ups @50% of B 5 Sets. Rest 30sec
D1. Banded Tricep Pull Down 3×10 @2111
D2. Hammer Curl 3×10
E. 3xMax Reps Strict Pull Ups
Competition:
Rest active recovery, guided mobility  and light skill session.