Warm-up:
Foam Roll Pecs and T-spine x 60sec
Stretch pecs and lats x 60sec
Arm bar & T-spine Rotation
Tempo Pushups 2x6 @ 4:2:1 + Tempo TRX Rows 2x6
Seal Jacks 2 x 5 + Horizonal Medball Slams 2x3
Main 1: DE Bench: 12 x 3 @ 45% + 60# chains-- 30 sec rest between sets, switching grips each set (Comp, narrow, Wide)
RE: Incline Log Press 4x5 @ RPE 8
A1. Pendlay Rows 4x 6 @ RPE 7,8,8,9
A2. Single Arm Lat Pull (Cobra) 4x12 @ RPE 7,8,8,9
A3. Rolling Triceps 4x 15 @ RPE 7-8
B1. Low to High Cable Face Pulls 3x 3 RIR
B2.Cable Chest Flys 3x12 with 3 sec squeeze end range
B3. Zottman Curls 3x8-12 @ RPE 7-8