Gains
1) Pre-exhaust banded chest fly, 3 X 12-15
2) Incline barbell bench press, 3 X 8
3) Ring Push Ups at slight incline 3 X 15
4) Dumbbell side raises, 2 X 25
5) Dumbbell overhead press, 25-20-15
Oxygen
1 round for time 10 minute cap
500 m Row
400 m Run
30 Burpees