A) Triset x 3
1 - Dumbbell bench press x 10-12 reps
2 - Kettlebell strict press x 10-12 reps
3 - Dumbbell lateral raises x 10-12 reps

• rest 2-3 mins between sets

B) Triset x 3
1 - 5 (weighted) chin-ups
2 - 10 barbell pendlay rows
3 - 15 banded lat pull-down

• rest 2-3 mins between sets

C) 2 sets of (40 sec work / 20 sec rest)
1 - bicep curls
1 - hollow hold
1 - max skull crushers
1 - plank hold