warm-up
dumbbell rotators
various band movements
DE BP - 185x3x6
4 Board POR - 335x5, 385x5, 425x5 PR
Football Bar Press - 95ish x 10
Arnold Press - 55x12
CSR - 3pl, 4pl, 5pl x12,10,8
Lat Pushdown - 2x12
Triceps Pushdown - 3x10-15
Band Rear Delt/Rotator - 3x12/10
BP blood work - 135x 25
...later at 24 Hour Fagness
Bike - 15 min
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