DB Flat Bench Press - 3 sets - 1 min rest in between sets
8 Reps - 9 RPE
Demo @ 00:35 in video

Bentover Row - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:57 in video

Crossbody Hammer Curl - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:49 in video

Upright Row (DB or BB) - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:30 in video

Crossbody Tricep Ext - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 4:06 in video

OPTIONAL: 5km run or walk - EASY PACE (RPE 2-3 or 50-60%)