Buy in: Tabata progression- use the rig to stretch out your right pec, then left pec, then Cossack squat right, left, repeat. Tabata- band pull aparts, shoulder dislocations, overhead press left, right, repeat. 3 sets of 5 burpees, 5 push ups, 5 pull-ups . Mobilize.
Bench Press: 7 sets of 3 reps progressive loading.
Assistance work- 3 sets of 8 in circuit fashion-
Dips (add weight as needed)