A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
Complete as many rounds as possible in 30 mins of:
40 Echo Bike Calories
Run, 400 m

Goal: 6+rounds

G,
3 rounds for quality of:
15 Band Face Pulls
10 L/10 R Banded External Rotations
Bird Dog, L 20 secs/R 20 secs

Rest as needed between rounds.