Bench ecc - 125lbs 5 x 3 x 3 sec ecc

Walking 1/4 dips - 4 trips

DB incline - 3 sec ecc/pause/concentric 3 x 10

DB tricep ext - 3 sec ecc/pause/con 3 x 10

Face pulls - 100 reps

[youtube=https://www.youtube.com/watch?v=-4MPNoHRPtI]