Buy In: 12 Reps: PVC Shoulder Complex, band face pulls, dumbbell external rotations, scap jacks (this will read "slap jacks" because that's how Berube writes and that's fine, I'm not complaining just translating).
Bench Press 5 sets of 3@85% 1RM
Chin Ups 5 sets of 3 add weight if you can(NO KIPPING KIPPY MCKIPPERSON,USE A DAMN BAND IF YOU HAVE TO. CHEERS!)
21's KB Skull Crushers/ Barbell Curls
You're welcome (you know who you are).