90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

2.Alternate for 3 rounds:
A1. Strict DB press
8*8 10*8 10*8 kg
A2. Single arm DB row
10*12.5 10*15 10*15 kg
A3. High pull with KB
12*10 12*12 12*12 kg
A4. Straight arm DB raise
15*3 15*3 15*2 kg
A5. Bicep curl w/ barbell @ bench
12*10.5 10*13 12*13 kg