*warm-up
Bench
- Bar x 30 x 2
- 105 x 10
- 145 x 5
- 195 x 3
- 235 x 2
- 285 x 1
- 325 x 1
- 415 x 1 - Catapult
- 465 x 1- Catapult
- 505 x 1 - shirt
- 555 x 1- shirt
- 595 x 1 - shirt
Monster Band Pressdown w/ hold
- 4 sets of 15-20 reps
Pulley Rows
- 120 x 10 x 4
Light Band Pull-apart
- 4 sets of 20 reps
