Warm ups: shoulder mobility, face pulls, rotators
Bench warm ups: 8@bar, 5@65, 3@85, 2@95, 2@105, 1@115, 1@125 to 2bd.
Shirted: 2 @ 140, 150, 160
A1 3bd 3x3 @ 135,140,145
A2 1 arm 1 leg row 3x8 per side @ 25, 30, 33
B1 Alt DB press 3x8 per side @ 22s, 25s, 28s
B2 Bent over row 3x10 @ 80 all sets
C1 anti rotation press 3x8 per side with cables
C2 rotators 3 sets internal and external
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