Buy in: 3 sets of 5 burpees, 5/side walking lunges, 15 air squats, ball chest press into the floor at max velocity. Mobilize pecs/shoulders/tris. Flex.
Bench Press: 5 sets of 5 reps@80-85%. Straight Sets
Strict Pull ups: 5 sets of max reps. Use a band if necessary. Chins are acceptable.