Strength 

Every 1:30 Min For 9 Min(6R)

7 Bench Press(%65-%70)

-Then-

Every 1:30 Min For 9 Min(6R)

14 Ring Row

-Then-

Accessory Workout 

5 Round Süper Set

10 Flat Bench Dumbbell Pullover

10 Stand Dumbbell Side lateral Raises

Rest:1 Min