![Speed bench](https://www.elitefts.com/wp/wp-content/uploads/2015/02/smallerCasey-bench2-Ken-Hicks-EliteFTS.jpg)
Pull up hangs
Speed bench
285 5x5
-My wrist is jacked up again. It's bone on bone. I'll likely have to get another cortisone injection.
External rotation Fatbell floor press
(Stolen from Donnie Thompson)
70x15x2 sets
-These killed my front delts and pecs! I was focusing on a hard contraction at the top with lighter weight.
Fatbell tricep ext
4x25
Rear delts
4x25