Buy in: put on your bitchin rowing tank top. Salute the flag. High five a trainer. Grab a pair of 5# or 2.5# plates. Tabata style plate progression- lateral raises, front raises, rear delt flyes, push backs repeat. Mobilize.
Bench Press: Perform progressively heavier sets in order to prepare for 3-5 heavy singles. If you're feeling good, go for a max.
Finisher: 25 reps partition as desired: Dumbbell rows, hammer curls, chin ups.