10/10 overheads. Cruised on the rest.
Strict Military Press:
45×10
65×10
95×10
115×10
135×5
155×5
175×3
195×2
215×1
235×1
260×2 (PR)
Push Press:
280×2
Seated Strict Military Press (no back support, legs relaxed out front):
180×3
190×3
135×12
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
70×12
70×12
70×12
BB Curls:
65×12
65×12
65×12
65×12
65×12
Seated Bicep Curl Machine:
50×12
62×12
62×12
62×12
62×12
Flat DB Squeeze Press:
45×10
45×10
45×10
45×10
45×10
Seated Pec Flye:
70×12
70×12
70×12
70×12
70×12
V-bar Pushdowns:
30×12
30×12
30×12
OH Rope Extensions:
30×12
30×12
30×12
Bench Dips:
×12
×12
×12
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 60 minutes