*treadmill
*super series shoulder warm-up
Bench
- bar x 20 x 2
- 95 x 10
- 135 x 10
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 375 x 5
- 375 x 3 x 2
DB Bench
- 80 x 10
- 90 x 10 x 2
Pull down
- 215 x 10 x 4
DB Curl - Rack run
- 45, 35, 25, 15, 5 - AMRAP x 3
Ivanko Crusher
- 3 sets of 10