warm-ups
Indian Club swings, band pull aparts, reverse grip dumbbell press
Barbell bench
worked up to 225 for 5 sets of 3 reps
slight incline dumbbell press
worked up to 70's for 3 sets of 20 reps
low pulley cable rows
100 for 100 total reps (3 total sets)
dumbbell military press
35's for 3 sets of 15 (alternating single arm)