Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
Add shirt and 3 boards
495 x 3
525 x 3
555 x 3
585 x 3 (15 lb PR)
615 x 3 (45 lb PR)
Floor press
255 x 5
255 + 40 lbs chain x 5
255 + 80 lbs chain x 5
255 + 120 lbs chain x 5
255 + 160 lbs chain x 5
One-arm dumbbell overhead
45 x 12 x 3
Hammer ISO row
160 x 8 x 3 each arm
Lateral dumbbell raise (heavy)
45 x 6 x 3
