Headed to the compound with Lily for some upper accessory work...
warm-ups
Indian club swings, band pull aparts, reverse grip dumbbell press
flat barbell bench with chains
bar for a few
2 chains per side for a few
worked up to 225 plus 2 chains per side for 6 sets of 3 reps
dumbbell rows
75 for 4 sets of 15 reps
h-raises
25's for 3 sets of 12 reps
horizontal military press
15's for 3 sets of 8 reps