A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S (heavier than 4/4)

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

B1) Good mornings 6-8×3 @ 30X1; R30S

B2) Seated arnold press 8-10×3 @ 20X1; R2M

C) 15 cycles hollow rock; 4 sets; rest 2 min