A) Bench press (~15 minutes)
Build up to a 1RM / heavy single for the day
- Start around 60% 1RM
- Sets: 5,4,3,2,1,1,1,1
- rest as needed between sets

B) 3 sets of:
20 (10/10) alt. DB see saw press
Max rep unbroken ring rows (feet elevated)
- rest 2:00 between sets

C) 3 sets of:
8-10/side alt. DB hammer curls
15-20 banded tricep push-down