1.
4 x 12 DB Incline bench press (heavy) + 10 Strict Pull-up

2.
4 x 12 Strict Dip + 12 Barbell row

3.
4 x 15-20 Push-up (varied positions) + 10 Strict Chin-up

4.
3 x 12+12 DB Bicep curl + Max tricep pull down

5.
3 x Seated DB lateral raises (max reps)

6.
3 x Banded Bicep curls (max reps)

7.
Core:
16min, 4x4 rounds, 40s work - 20s rest
1. Plank hold or plank march
2. One arm KB carry (24kg w/ band)
3. Side leg raise
4. Knee raises (dip position)