A
3 supersets
SA ring rows with rotation, 5-8 reps each arm
Bottom up KB press, 5-8 reps each arm
B
5 sets
Barbell California press x8-10 reps
C1
3 sets
10/10 weighted step back lunges from riser
(10 reps right leg – rest 30s – 10 reps left leg)
C2
3 sets
10 weighted step back lunges (no riser)
(10 alternating reps 5/5)
These will be heavier than the riser lunges
D
3 supersets
Banded Clamshells 10/10
Pick one: Ghd Nordic curls OR straight leg DL
8-10 reps