4-5 sets
6-12 tempo ring row (2 sec down, fast up)
6-12 Tempo PUSH UPS (2 sec down, fast up)
rest 1 min bwn sets

3-4 sets
10-12 double db bicep curls (light weight, control tempo to get those last 2-3 reps with little burn)
10-12 double db skull crushers (lay on floor)
rest 1 min bwn sets

Cool down
2-3 min light cardio
1+1 min banded lat strech
1+1 min wall pec/bicep strech
1+1 min hamstring strech