A1. Strict Press – 4×5 @30X1 Tempo; Rest 1 minute
A2. Bridge Dumbbell Floor Press – 4×10-12 @20X0 Tempo; Rest 1 minute
A3. Band Push Down – 4×30-45-sec @10X0 Tempo; Rest 3 minutes
B1. Strict Supinated Pull-up – 4×5 @30X1 Tempo; Rest 1 minute
B2. Dumbbell Bent Over Row – 4×10-12 @20X0 Tempo; Rest 1 minute
B3. Seated Hammer Curls – 4×30-45-sec @20X0 Tempo; Rest 3 minutes
+
15 minutes Bike, Row, Ski, Jog (easy aerobic pace)
