A.
8 sets:
2 reps bench press (@21X1)
B.
3×8-12/arm bent over DB rows (@2111)
C.
5 sets:
In 90s, complete:
15/10 cal row
then, max reps STO
Loading per set:
Set 1 – 185/135
Set 2 – 155/115
Set 3 – 135/95
Set 4 – 115/75
Set 5 – 95/65
rest 90s between sets