OH KB Extensions:
20×30
KB Halos:
20×40
KB Squeeze Press:
20×30
Underhand Pushdowns:
30×30
CG Bench Press:
45×30
Reverse CG Bench Press:
45×30
Bench Press (65%, paused, legs up except for two last sets):
45×20
135×10
175×5
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5
205×5
Seated DB Press:
50×10
80×5
80×5
80×6
Hammer Chins (using cg pulldown handle):
×15f
×12f
×8f
×10f (regular hammer grip)
Dips:
×16f-10f-8f
DB Hammer Curl (elbows tucked forward):
25s ×20
25s ×20
25s ×22f-20s ×8f
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes