Buy In: Help pull the tape up off the new floor. Seriously. If that's been handled, help return the gym to its ideal state (thanks in advance). If that's been taken care of, Complete 12 reps of: Toes to bar, band pull aparts, band face pulls. Also (but not for reps) banded bully stretch (its on the mwod benching poster).
Find your 1 rm on the bench press.
Finisher= Assistance work 3 sets of 10 in circuit fashion not for time.
Dips, Barbell rows, Close grip bench, barbell curls