Upper Body Strength Training

Dynamic Warm-up
Then:
2×8 Bench Press Close Grip
3×8 Bench Press Neutral Grip
4×8 Chin-ups
2×8 Dumbbell One Arm Row
3×10 Barbell Curls
3×8 Dips
3×10 Wrestlers Bridge Forward Rolls
3×10 Wrestlers Bridge Backward Rolls
3×10 Hanging Knee Raises
3×8 Dragon Flags
3×30 Russian Twists
Rest 30/60 seconds between sets
Then:
Cool Down and Flexibility and Foam Rolling