A
Seated banded barbell press 5 sets x 8 reps
B
4 supersets
Banded Alt. Archer raise x20
Seated plate raise x10
C
5 sets
Rear foot elevated weight releasers
1+10 reps each side
D
With a partner
10 sets each
15m sled push (moderate/heavy)
1 work – 1 rest