Its all fun and games until the tgu

(Athlete)

Bench press 5,5,3,3,1,1

Push press 5,5,3,3,1,1

Alternating dumbbell incline bench press 8 each arm 4 sets. (One arm is always in the air)

Ring dips 5 sets of max reps

Turkish get ups 30 each side

(Beginner)

Bench press 3 sets of 10

Incline bench 3 sets of 10

Alternating dumbbell press 3 sets of 10

2k row