A) Bench press - 5x6

• start from moderate-heavy and build to heavy 6 reps
• rest 2-3 mins between sets

B) 3 sets:
Split stance landmine press x 8/side
Bird dog row x 8/side
Dumbbell front raise x 10-12 reps
Dumbbell bent over lateral raise x 10-12 reps

C) 2-3 sets:

Ring bicep curls x 5-8 reps
Bench dip x 8-12 reps