Ok,
DB press flat bench, we take a weight and use 30 seconds while trying to get as many reps in an allotted time frame, if I were to miss reps I would hold weight in the lowered position until time expired.
I used 85 lbs for these for four sets,
reps
22
22
18
22
Push-ups
Back to the ground (using a perfect push thingy), I did four sets of fifteen, easy AF ( Even after DB presses) getting my groove back- like Stella.
Med ball throws
Lined up five balls weighing 25 25 35 45 60 lbs a piece, squat down explode in a chest pass fashion and throw the balls and sprint to other end and throw them back.
Yes, I said sprint, don't let the fat fool you.
OHP
Using a tsunami bar, I added a 25 on each end, and this was done as a "cluster set" take ten reps ( ended up finishing with six) wait for 15 seconds and repeat for 5 minutes.
Two different tricep movement variations done as a cluster set as well.
Both variations were done with 15 reps, 15 seconds rest for 5 minutes.
Dumb Shit
Banded spider crawls for three sets of 6
These blow dick, trust me. each week they blow less dick, but still blow nevertheless