5x10 Scap Pull Ups
5x5 Segment + Ecc pull up take 3-5 Seconds to descent. Rest 90-120 Seconds between sets
3x10 Bench dips
Accumulate 40 Banded tricep extensions
a) 3 sets of 8-12 Banded PU. If you hit 12, decrease band resistance.
b) 3 sets of 8-12 push ups.