Seated Press and Pull-ups

Warmup:
Mobilise/Stretch

Practice Double Unders
10 AbMat Situps
10 BB OHS
10 Pressup
10 Pull-ups

Workout:
Seated Barbell Press; 6,4,2,6,4,2
Weighted Pull-ups with 2 sec pause at top; 5-5-5-5-5

Foam Roll/Stretch