90/90- relaxed low back, tension on hamstrings, full breaths
Right side lying left adductor squeezes
Left side lying left oblique activation right leg anchors
Bear position- left leg elevated- left oblique squeeze right leg rotations 

Step ups
Pull up hangs
Rev grip DB bench

Bench
135x10x2 sets
185x5
225x5
275x5
315x3
365x3
405x3
425x3x2 sets
445x3x4 sets

DB floor press
100 plus one light band x35

Walking 1/4 dips
5 sets

DB tricep ext x6-8
Face pulls x20
5 sets each

[youtube=http://www.youtube.com/watch?v=r0YDtFK5JOI]