1. 4x 10 Bench Press warm up

  2. !0x 3 Speed Bench w/ PVC bendy bar + Bands

  3. 3x 10 Bench w/ PVC bendy bar AHAP

  4. Super set of Landmine single arm scaption fly (overhand grip) then into a single arm frontal plane plate raise

  5. 100 banded tricep extensions

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