Bench press- 5RM, 1st rep paused 3s

 

A1)DB incline bench- 3×7

A2) EZ curl- 3×8

 

A1) Land mine row- 3×10/side

A2) Half-kneeling land mine press- 3×10/side

 

B1) BTN press- 3×10

B2) Curl (any variation)  3×10

 

Weighted plank- (X/30s)4