DB Flat Bench Press - 3 sets - 1 min rest in between sets
8 Reps - 9 RPE
Demo @ 00:48

Bentover Row - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:07

Crossbody Hammer Curl - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:02

Upright Row (DB or BB) - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:42

Crossbody Tricep Ext - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 4:19

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