Workout of the Day

A.
Bench Press with Swiss or Football Bar @40% + 25% Hanging Chains – 5×5 (all wide grip)

Top Set Bench Press

Strict Press with Bamboo Bar + Hanging KBs – 3×20 reps
Superset with:
Scap Push Ups – 3×20 reps

B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Seated Shoulder Press/HSPU
9 Ring Dips
12 Toes to Bar