A
7 sets
12/12 supported DB rows
5 bench press
1min rest b/t sets
Rest 5 min
B
5 sets
7/7 DB Bulgarian split squats (tempo, 3sec down)
7 GHD Nordic curls OR 7 toes elevated DB Romanian deadlifts (tempo, 3sec down)
Rest 2 min b/t sets
Rest 5 min
C
3 sets
5/5 Staggered stance DB goblet squats
10/10 banded SA pulldowns
15 DB hex press
Rest 2 min b/t sets