Bro session aka meathead workout
3 Rnds of 8-10 strict bar dips
Bench press 6sets of 3reps @80%
CGBP 3sets of 10-12 reps @65%
4 Rnds of 8-10 strict pull ups
Weighted push up!
Start w/5 reps @bw. Add 10# plate each time & complete 5reps. Keep increasing weight till you can't perform required reps. Then cut down weight by 10#, back down to bodyweight
5rnds of 20 plate behind head sit ups w/partner hold down
Reps should be unbroken for each sets!!