10-16-18 upper body

• Bench 6x6x70%
• Close grip bench 3x15
• Banded facepulls 4x15-20
• tricep roll backs 4x12-15
• Single arm dB rows 4x12-15

then 3 rounds of: 

• 10 push press 
• 10 weighed sit ups 
• 20 burpees