Friday Dynamic Effort + Finisher

Upper Body Dynamic Warm-up
Then:
5×5 Weighted Pull-ups – 20kg vest
5×5 Close-grip Floor Chest press – 60kg
Rest 1-3 minutes between sets
(Can be done as a superset)
Then:
2×3 BB Overhead Press – 40kg (Strict) +
2×12 Band pull-aparts – Purple Band
Rest 1-3 minutes after completing the superset
Then:
2×15/20 DB shrugs (3-2-3 Tempo) +
2×12 Bicep Curls BB or DB
Rest 1-3 minutes after completing the superset
(Can be done as a superset)
Then:
Finisher:-
45seconds Rope Undulation +
15seconds Rest +
45seconds Burpees +
15 seconds Rest
Complete 5 rounds
Then:
Cool down and Stretch