Hypertrophy

S w/u

Bow Bar

2x10 @ 50%

2x7 @ 60%

2x4 @ 70%

-

10x3 BP @ 50% + 30% bands

(do wide grip if fail on chest, close if fail on lock out)

1min rest between

-

Seated DB OHP 

10x10

2min rest between

-

100x triceps push down

100x band pull apart