Close grip pulldowns to the chin
Wide grip shrugs 315
straight arm lat pulldowns to side(single arm) for a few sets then I switched to the front.
DB press 1/2 of my chest day weight, which was 45 lbs pushing together palms facing and squeeze db's together whole time.
Finished with picking a heavy (100) DB off the floor standing up bringing it back to the floor, for three sets of 10.
Most sets unless shown different where done as 5-minute clusters.
One hour in and out. My work capacity is solid, and recovery is a breeze these days, almost time to see if I can make another run at getting strong.