1000 - At work
A1 Incline flye (62X2) 20'sx12
A2 Bench press (M)(st) 70,50,40x10
A3 Pec flye (62X2) 40x12
A4 Incline DB press (62X2) 16'sx8
A5 Machine press (62X2)(st) 50x8, 35x10
A6 Negative dips (62X2)BWx8
A7 BB pushups (M) BWx4
S1 Pec x60s
B1 Neutral chins (Slow) BWx8+3+3=14RP
B2 Cybex machine o/h press (62X2) #8x8+3+3=14RP
S2 Vertical lat x30s
S3 Shoulder x60s
C1 Plank w. rear foot elevated 2x45s
D1 Med ball rotations 10x16,16
D2 Spreadeagle med ball situps 4x15,15
D3 Ghetto rev. hyper BWx15,15
1800 - At PP
A1 Bench 60x10,10 85x2, (shirt on) 2-board; 140xF,F (touched), 3-board; 120x5
B1 Hammer CSR 50x8+3+3=14RP
S1 Horizontal lat x60s
B2 Rope pushdown #12x8+4+3=15RP
S2 Tricep x30s
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