DB Floor Press - 3 sets - 1 min rest in between sets
8 Reps - 9 RPE
Demo @ 00:36

DB Bird Dog Row - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:33

Crossbody Hammer Curl - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:40

Upright Row (DB or BB) - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:18

Crossbody Tricep Ext - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:46

OPTIONAL: Recovery Run: 3km EASY PACE (RPE 2-3)