Foam roll back and lats
Pull up hangs
Rev grip DB bench
Barx10
95x10
135x10
185x10
225x5
275x5
315x5
365x2
405x2
455x2x4 sets (86% of training max, 82% of projected meet max)
Slingshot 505x2
DB incline
100x20x2
50xfailure 3sec ecc/iso/con (7 reps)
Superset
BW dips 3x20
BW pull ups 3x10