Buy in: 10 reps Band shoulder work. 8 reps partner med ball work- chest pass, right side pass, left side pass.
Bench Press 7 sets of 2 reps progressive loading
3 rounds of Assistance work
8 reps Hammer Curls
8 reps Ring Tricep extensions (google)
8 reps Dumbbell Lateral Raises
25 Bicycle crunches