90-90 Shoulder Rotation 3x15
Single Arm Lat Pullover 3x15/side
Banded Plyo Push Up 6 sets of 4 reps - only 30 seconds rest in between sets
Wide Grip Double Paused Bench Press 5x4 at 65-70% (pause half way down, then on chest then all the way up) (175/4, 185/4, 185/4, 185/4, 185/4)
Close Grip 2 Board 3x4 at 80% then 1 set to failure (215/4, 215/4, 215/4, 215/8)
Two Competition Singles at 85-88% (240/1, 245/1)
Incline EZ Bar Skull Crusher 5x12 then 1x20 as one drop set at the end (65/12, 65/12, 75/12, 75/12, 75/12 to 45/20)
Superset Banded Tricep Extension 4x35 with Pullups 4x12 (banded pullups: 10, 10, 8, 8... no way I was doing 4x12)
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