5/3/1: Shoulder Press 3RM:

LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x3, 90x3, 95x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows Out): 85x15x3

Assisted Wide Neutral Chinup (Light Bands): sets of 5, 4, 3, 3 reps

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 71x4, 4, 3, 3 reps

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 10