Dumbbell Bench Press 4×20 reps
A.
Five sets of:
Dumbbell Military Press x 10-12 reps
Rest 60 seconds
Stationary Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
Bent Over Barbell Row 10 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Push-ups
15 Russian Kettlebell Swings (32/24 kg)
Rest 3 minutes, and repeat for a total of 4 working sets.
C.
4 sets of:
Weighted Leg Raise 10 reps
Standing Dumbbell Side Bend 10 reps each side