A) Shoulder Work
4 x 8 Push press
B) Superset
Bi) Dumbbell row
4 x 12, rest 1 min
Bii)
Incline Bench Press, 4 x 12, rest 2 mins
C) Superset
Ci) Single Arm Dumbbell Push Press
Cii) Ring Row
4 x 8 per arm, rest 30s between arms then 1 min after completion
D) Work
2 On 1 off x 6
1 round of DT@60/40
ME Cal bike