Warm-up - 

5 GPP complexes 45/65
3 sets of 10 OH DB strict press (light to medium)

Workout - 5 rounds of:

10 pushups (strict)
15 stab DB chest flys AHAP
20 bench dips
rest 2 min.

Post strings of pushups and bench dips, plus weight of stab flys to comments.

Daily Extras - 

Perform 3 bouts of as many continuous mins of plank holds as you are able. Rest 1 min between each bout.

Workout Notes:

  • 1 GPP complex is comprised of 25 individual reps over 5 separate movements. Click link for demo. You must not put the bar down (you may tap it) once you lift it until all 25 reps are completed. 
  • Strict presses are light to medium weight. Just warming the shoulders up here.

  • Weight those pushups if needed. You should struggle to get 10.

  • Straighter legs are better on dips.

  • The 2 minute rest is a part of each round.

By the end of the day, this list had gotten pretty long. Wish I would have taken a pic. Strong work all!