Speed work was fast until I felt a tiny pull in my pec. Cruised after that to be safe.
OH Extensions:
25×30
Halos:
25×40
Bench Press (70%, pinkies on rings):
45×30
135×10
165×3
215×3
215×3
215×3
215×3
Seated Shoulder Press Machine:
40×15
65×15
80×15
80×15
80×15
Seated Tricep Pushdown Machine:
50×25-25-25-25
Straight-arm Lat Pushdowns (y stack):
50×15-15-15-15-15
Rope Pushdowns (y stack):
30×15
40×15
50×15
60×15-30×15
Pushdowns (y stack):
50×30
DB Kickbacks:
20×20-20-20
Cable Crossover Tricep Extensions:
10×20-20-20
DB Hammer Curl:
15×20-20-20
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes