Push Up Complex - 2 rounds

Incline Dumbell Press (1sec up, 3secs down, 1sec pause at bottom) + Strict Barbell Upright Row (2secs up, 2 secs down)
- 32kg x 5 (each dumbell) + 30kg x 7
- 34kg x 5 + 35kg x 7
- 36kg x 5 + 40kg x 7
- 38kg x 5 + 40kg x 7

Incline Dumbell Press (Palms facing each other) (Strict and slow) + Dumbell Bent Over Row:
- 26kg (each dumbell) x 7 + 26kg x 10
- 30kg x 7 + 30kg x 10
- 32kg x 5 + 32kg x 10

Barbell Bench Press + Woodchoppers
- 60kg x 13 + 10kg x 7 (each side)
- 60kg x 13 + 10kg x 7
- 60kg x 11 + 10kg x 7

Push Up Complex - 2 rounds

Push Ups + Lat Pull Down Machine (Palms in, pull down from arm full extended height, one arm at a time - explosive pull down, 1sec pause, 3 secs return to start)
- 11 + 20kg x 10 (each arm)
- 11 + 30kg x 7
- 11 + 40kg x 5

Push Up Complex - 2 rounds
Bear Complex - 20kg