Weight: No change
7 miles bike
Chest 8-10 / Shoulders 4-6
A DB twist press 20sx15, 22.5sx10,10,10
B Smith inc press vs mini bands 40/30/20/remove bands/widen grip xF (CT)
C Run-the-rack side raise 12.5/10/7.5/5/2.5 xF (+ iso) (CT)
D Cable rear delt 1-arm 6.75/3.25/1.25xF (+ pulses) (CT)
1500: 1hr basketball
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