A1) Good morning @2111; 4-6×4; rest 30 sec

A2) DB/KB 1-arm push press @30X1; 4-6/side×4; rest 90 sec; 30 sec btwn

B1) Close grip bench press @30X1; 3-5×4; rest 30 sec

B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec

C1) hollow body rock; 15 reps; 3 sets; rest 10 sec

C2) bridge hold; 30 sec; 3 sets; rest 15 sec