A1 Alt. single arm dumbell bench press @ 30×0 6-8reps/arm 4 set

A2. Weigthed pull up @21×1 4-5reps or pull up/ring row @ 41×1 6-8reps 4set

B1. Seated rubberband row @ 32×1 8-10resps 3set

B2. Alt. backward steping lunge with dbl KB/DB shoulder press 10reps (5+5) 3set

C. Tabata push up
20 on 10 of x8