A1) Close Grip Floor Press
15-20 reps @30x1 Tempo

-20 sec rest-

A2) Bent Over Crush Grip Row
10-15 reps @3132 Tempo

-20 sec rest-

A3) Reverse Plank
30-60 seconds

-20 sec rest-

A4) Tall Kneeling Push Press
12-15 reps

-20 sec rest-

A5) Single Arm Plank
20-45 seconds each side
*Modify to alternating plank shoulder taps

-90 sec rest-

x 5 sets

Supinated Curls
10-15 reps

-30 sec rest-

10-15 Pronated Curls

-1 min rest-

x 3 sets

*try to keep the eccentric the
slowest part of the movement

Floor Press
KB: https://www.youtube.com/watch?v=ZiejjJJzneY
DB: https://www.youtube.com/watch?v=YtQfDTbdtCU
Barbell:  https://www.youtube.com/watch?v=3rqlAVKyZqQ

Bent Over Crush Grip Row
KB: https://www.youtube.com/watch?v=8LsrOqZENx0
DB: https://www.youtube.com/watch?v=ZdlsJvdNKBI
Barbell: https://www.youtube.com/watch?v=tZ6N_xSmVCg "Towel"

Reverse Plank
https://www.youtube.com/watch?v=_oFQ3G5iwtc

Tall Kneeing Push Press
KB: https://www.youtube.com/watch?v=o9qJEZ7qY8Q
DB: https://www.youtube.com/watch?v=mVKNYn45FxA  *or hold 1 DB like shown in the KB video
Barbell: https://www.youtube.com/watch?v=TmJ5OvnOcA8

Single Arm Plank Hold
https://www.youtube.com/watch?v=X-gv0Ygb3yI

Supinated Curls (Grips will vary)
KB: https://www.youtube.com/watch?v=6MC0SwYyF9E
DB: https://www.youtube.com/watch?v=ncXABf7EykE
Barbell: https://www.youtube.com/watch?v=QciWGMjD-nM

Pronated Curls (Grips will vary)
KB: https://www.youtube.com/watch?v=PIPu_qa2rX0 *But hold 1 KB by the horns with both hands.
DB: https://www.youtube.com/watch?v=PkmLESI-3G4 *Or hold 1 DB like the KB video
Barbell: https://www.youtube.com/watch?v=w03Z0HJRCRI