A1.8-12 Alternating DB Bench Press, @21X1,
one arm stays up as you perform rep with the other, rest :45sec
A2. 6-10 Foot elevated Parallette Push up, @1111
*scale down to push ups or feet on ground if needed, rest :45
A3. 15-20 DB Upright row @light-moderate weight
rest 1:00-1:30 x 3 sets

B) 3-4 sets
8-10 DB Curl and Press
8 weighted walking lunge per leg
12-15 Ring row @1111
30-50ft seal walk