Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
DB Bench + Chest Fly - 3x12 + 10 chest fly/set
BB Decline Bench + Clapping Push Up - 3x12 + 8 clapping push ups/set
Seated BB Military Press - 4x10
KB Single Leg RDL - 4x12/leg; finish one leg before moving to next
Seated Row + Wide Grip Pull Up - 4x12 + 6-8 PU/set
Lat Pull-Down - 4x12; increase weight every set
Core
Sit-ups - 5x20
Toes to Bar - 3x15
V-Ups - 4x15
Static stretch (10-20 min)