Sunday - W3D3 - Bench Press, Reverse Flies, Pullups, Back ext

Warmup - 5 rounds of jump rope, 2 min each. 30 sec rest

Bench
20 x 5
60 x 5
80 x 5
91 x 3
102 x 5 (1+)

Reverse Flies
4.5 x 16,15,10

Pullups
BW x 10,10,10,10

Dragon Flag
BW x 30s,30s

Back Extension
BW x 20,20,20

+padwork