90-90 Shoulder Rotation 3x15
Single Arm Lat Pullover 3x15/side
Explosive Push Up (Plyo pushup) 6 sets 3 reps - 30 seconds rest
Wide Grip Double Paused Bench Press 4x8 at 45% (pause half way down, then on chest then all the way up) (120/8, 120/8, 120/8, 120/8)
Close Grip 2 Board 3x8 at 60% (160/8, 160/8, 160/8)
Competition Single at 80% (215/1)
Incline EZ Bar Skull Crusher 5x20 (used a straight barbell since the gym does not have an EZ Bar....65/20, 45/20, 45/20, 45/20, 45/20)
Superset Banded Tricep Extension 4x25 with Pullups 4x8 (was only able to do Chins @ 6, 6, 5, 5)
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