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