A) Bench press

• start from moderate and build to heavy 10 reps
• rest 2+ mins between sets

B) 3 sets of
10-12 dumbbell floor press in bridge
10-12 kettlebell seal row

• use the same weights all 3 sets
• rest 2 mins between sets

C) 3 sets of
12-15 seated banded lat pull down
12-15 kettlebell/dumbbell shrugs
Max rep unbroken empty bar bicep curls