Speed bench 9 x 3 football bar (minimal rest) and using all three grips
tip that I read: don't let the weight dictate your speed, let the speed dictate your weight. Speed work is meant to be explosive. No need recovery, get it done.
Cable rows x stiff arm pulldowns 3 x 20/10
Cable flies (1 second hold) 3 x 20
Face pulls to pull aparts (see video) - pull to face. hold. pull apart 4 x 20
Rolling tricep extensions 10 x band tricep pushdowns 25 3 rounds
Lateral raises x front raises 3 x 20/20
Bicep curls 3 x 20
[youtube=https://www.youtube.com/watch?v=GlvXcdpIrrU]
[youtube=https://www.youtube.com/watch?v=CipDvYq3_uo]