Circa max bench

                              At least her elbows are in!
AM:
4 x 3 bench @ 50% + green bands
Work up to a max single over the next 5-6 sets by adding bar weight.
4 x max paralette HSPU
4 x 15 rolling tricep ext
4 x 5 DB seated muscle cleans

PM:
Plyometric pushups
KB press
ring rows
spend 25 mintues working on these three movements.