Pull ups

Weighted pull ups
4 x 3

*new set every 2.5 minutes

Bench press

Bench press
4 x 5

*new set every 2.5 minutes

Biceps, triceps and core

3 x
10 bicep curls
15-20 banded tricep extensions
20 weighted situps

*Rest as needed, for quality and PUMP!<3