Single Arm Serratus Punch 1×30
Band Resisted W to Press 1×30
Bench Press 3×5 @85% @63KG

3 Round of:
12 Bent Over Barbell Row @40KG
20 Dumbbell Side Raises @8lbs
15 Push Ups

Half Kneeling Windmill with KB 3 x 10 @12KB

Row or Bike 7 sets 30 On: 30 Off