warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

floor press

worked up to 315 for 3 reps

added 1 chain per side for 3 reps

2 chains per side for 3 reps

3 chains per side for 3 reps

4 chains per side for 2 reps

 

standing military press with Angle press bar

worked up to 185 for 3 sets of 12 reps

 

shoulder pull thoroughs

bodyweight for 3  set of 8 paused reps

 

barbell rows

135 for 3 sets of 10 reps