Warm up was shoulder mobility, pec stretch, rotators with bands, face pulls, hammer curls and front raises
CGB 3x5 @ (bar,65,85),95,95,95
A1 Incline DB press 3x12 @ 25s all sets
A2 prone row 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80,85,85
C1 wall slides 3x8
C2 pallof presses 5 sets total
3 rounds of 4 min (8 rounds total, 1 min rest between) tabata (20/10) - jumping rope
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