Buy In: 12 reps PVC Shoulder Complex, Push ups, band pull aparts. Pull out the MWOD pressing poster and perform 3 mobs. Then begin performing progressively heavier sets of bench until you hit your working set weight.
Bench Press 3,3,3,3,3
Pull Ups 3,3,3,3,3
rest as needed between sets, alternate between movements. For Pete's sake go heavy and to co-opt Lou Holtz: If you P.R. "act like you've been there". (editor's note- this is entirely aimed at someone who shall go unnamed (initials MC)- please feel free to whoop and holler if you are excited about your accomplishments- we want to share in your celebration)