3×8 Bench Press

3×8 Pendlay Row

 

3×12 DB Bench Press neutral grip

3×12 DB Bent Over Rows

 

3 Sets

Barbell 21s normal & reverse

12 DB Overhead Tricep Extension

 

10 Min AMRAP

45/25 Plate Curls 12 reps then walk 20 yds out and back in top of curl static hold

15 push Ups on plate