A. Every 2 min for 10 min
5 x push press

Add 2.5 – 5kg to last week weight

B. 5 rounds
In 1:30
5 reps of:
press up + left arm row + right arm row 2×15/10kg
10 x dumbbell thrusters 2×15/10kg
Max dus

1:30 rest

Finisher
3 rounds
20 x banded Tricep pull downs
15 x plate lateral raises
10 x dumbbell bicep curls