A) Triset x 3
1 - 15 bench dips
2 - 10 dumbbell floor press
3 - 5 bench press

B) Triset x 3
1 - 10-12 wide ring rows
2 - 10-12 barbell upright rows
3 - 10-12 bent over supinated lateral raises

C) With a partner, 3 rounds each

Partner 1 - 30m dumbbell gun walk
Partner 2 - 15 V sit-ups

• switch when both finished the exercise