A.
5 x
8 (10-12) DB Bench press
8 (10-12) Incline DB rows

B.
4 x
10 Strict HSPU
10 Strict Chin-up

C.
3 x
15 Dip
"21´s" Bicep curl

D.
3 x
10+10 Banded chest fly
10+10 Banded lateral raises
10 Banded "pull down's" (straight hands, band+stick)
10 Banded pull behind the neck

E.
Tabata: Bench dips / Bicep curls

F.
CORE
Tabata: Alternating V-ups / Russian twist
Tabata: Toe touches / Bicycle crunches