Dead Bench Press w/1-pr of chains: 80x3, 95x3, 115 lbs for 6 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.
Assisted Chinups (Average Band): sets of 5, 4, 3, 3 reps
Inverted Rows w/Blast Straps: 3 sets of 3, 1 set of 2
Hammer Curls: 20x10x4
Birddogs: 4 sets
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