7 miles bike
Chest 8-10 / Shoulders 4-6
A DB twist press 22.5sx10,10,10 (+partials and static holds) (1s squeeze)
B Inc machine press 49xF, 49/42xF, 49/42/35xF (+partials and static holds) (CT)
C Decline Smith press 40x 1 set RP, 40/30/20xF (CT)
D Ultra-wide BB press 30/20xF, 30/20xF+negatives
E Rear delt destroyer 10s/5s/2.5sx60/30/10
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