Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Tricep Pushdown: 2×15 w/doubled purple
Core:
Speed Bench: 9×3@220.5/100 + blue bands
3Board + blue bands: 3@319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200, 451.9/205
Cambered Bar 1Board: 6@165.3/75, 187.4/85, 209.4/95
Biceps
Lots of bench volume, the shoulder felt great though all of it.