warm-ups

Indian club swings, band stretching, reverse dumbbell press

 

BandBell bench

100 for 3 sets of 8 reps

150 for 3 sets of 5 reps

100 for 1 sets of 10 reps

 

t-bar row - added light band to machine

worked up to 3 plates for 4 sets of 8 reps

 

shoulder pull throughs

3 sets of 5 paused reps

 

horizontal military press

10's for 3 sets of 8 reps