3 miles bike
A Cable crossover (1s flex) 20sx3x8
B Inc BB press (CT) 60x10, 70x8, 75x6, 60x
C BB bench w/wide grip (CT) 60x3x15
D Dip (stretch, no lockout) 4xF
E Seated DB side lateral swing 7.5sx50, 10sx50
F Rear DB raise hang & swing 15sx4x25
G LF shoulder press to top of head (no lockout) 50.5x4x6
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