FBB

3 Sets

20 Alternating Tall Plank Shoulder Taps 12 Bent Over Reverse DB Fly light weight 30sec Ring Row Hold

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A1) Farmers Press: 20X1; 8-10/arm; rest 60sec x 3 Sets
A2) Decline Narrow Grip Bench Press: 2020; 10-12reps; rest 60sec x 3 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/ arm; rest 60sec x 3 Sets

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B

Assault Bike 14/12 Cals
10 Alternating KB Gorilla Rows 70/53

10 Dual KB Sumo Deadlifts 70/53

Assault Bike 14/12 Cals
3 Sets @ tough effort, rest walk 2-3mins between sets

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NOT FOR TIME

C) 3 Sets:

10/arm Single Arm DB Upright Row 2010 10-12 Banded Reverse Crunch 30X0
10/arm Single Arm DB Tricep Kickback 20X0 -rest as needed between sets-