KB Arm Bar 3 Sets @20KG @15secs each
Push Press 3×3@85% @64KG

3 Rounds Of:
12 1 Arm Seated DB Press @12KG & 14KG
15 Rotationg DB Tri Ext @8KG
15 BB Bicep Curls @20KG

RDLs 3×10 @65KG

2 Rounds Of:
8 BB Hip Extensions @70KG
8 Rotational Lunges w Racked KB @16KG