Strict Press 5 x 5 @ 75% @40KG
Bent Over Barbell Row 3 x 5 @50,55,55

3 Rounds Of:
12 Single Arm Seated Dumbbell Press @25lb
12 Single Arm DB Row @45lbs
12 Dumbbell Bicep Curl @20lbs

4 Rounds Of:
12 Push Press @40KG
12 Russian KB Swings @32KG

Tabata Airdyne