11-10-9

A.) barbell hip thrusts
A.1) sumo band pull through x2reps

B.) Iso dynamic KB/DB row / side
B1.) lat pull down with band & stick x2reps

C.) Floor press
C1.) Tricep press with band&stick x2reps

D.) Max reps DB bicep curls in 30 sec

Midline:
4 rds
weighted abmat sit-ups with WB 12-14 reps
-rest 45 sec