A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S

A2) Bent over row w/DB 6-8×4 @20X1; R2M

B1) Rear foot elevated split squat w/DB 6-8/legx3 @ 30X1; R30S

B2) Seated arnold press 8-10 @ 20X1; R2M

C) 30 TGUP not for time, heavy but consistent pace

D) L sit – build to a max in 3 tries; rest as needed