Warm-ups
Indian club swings, jump rope (mistake), rolling
Slight incline dumbbell press
worked up doing sets of 8 to 110's for 4 sets of 8 reps
70's for 1 set to failure
Dumbbell rows
110 for 4 sets of 12 reps
rope pull ups
body weight for 4 sets to 6 reps
front raises
25's for 3 sets of 12 reps