Warm up
2 rounds
2 min cardio
5 inch worm + push ups
5 burpee pull ups
10/10 single leg hip bridges
20/20s side plank hold

Strenght
Bench Press x 12-10-8-6 reps, building in weights
perform 10/12 cal row @mod/fast pace after each bench press set
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm db bench press
20 ring rows
20-30s of hollow rocks
rest 1-2 min