*warm-up

Bench

  • Bar x 15 x 2
  • 105 x 10
  • 155 x 5
  • 235 x 2
  • 285 x 1
  • 325 x 1
  • 415 x 1 - catapult
  • 465 x 1 x 2
  • 505 x 1 x 2
  • 555 x 1 - 1 board

Rope Pressdown

  • 60 x 10 x 4

Pulldown

  • 160 x 15 x 3

Band Pull-apart

  • 4 sets of 15 reps