Work Gym

Warmup

Rower 3 minutes

1 leg SLDL 8x8

Dumbbell press 8x9

GS 10x18

Workout

Dumbbell press 10,8x16

Bent over row 2x10x16(32)

Ab wheel 2x10

One arm bench press 2x10x16
Pulldowns 2x8 x10

Cooldown

Stretch: low lunge, wall splits,  chest.