Buy In: Remove Sleeves. Jump Rope. 12 Reps: PVC Shoulder Complex, Dumbbell External Rotations, Band freestyle.
5 sets of 3 Bench Press (don't forget Mayes is programming "Linda" on Saturday)
5x5 Muscle Ups (sub pullups and dips 4:1)
3x5 Kettle Bell Curl and Press
3x5 Kettle Bell Skull Crushers
3x10 Toes to Bar