A.
Four sets of:
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 25 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
B.
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds