4 Sets 4 Strict press(145lb) + 12 Incline DB Bench Press (10kg) Rest 3:00 4sets 10 Ring Row 4sets Seated DB Biceps curl 10/10 4sets 8 DB Seal Row 20kg 12 DB Rear Delt Raise 5kg Fortime: 1000m Row 30 C&J 135lb 1000m Row 30 Strict HSPU 14:11