A1. DB Bench Press

2 x 6-8 @ 30X1 & 2 x 4-6 @ 30X1

A2. Single Arm DB Row x 6-8 @ 2111 x4

A3. Supinated Ring Row x 6-8 @ 21X2 x4

B. 4RFT:

-40sec Wall Sit – tuck belly in, press lower back into wall

-12 Diamond Push Up

-45 DU

C. Stretch