warmup

• 1/2 mile jog

chest, shoulder, back

• pull ups 6/6/6 hold for count of 8 at last pull
• bent over row 8/8/8
• flys 8/8/8
• shoulder shrugs 20/20/25
• one arm row 8/8/8
• DB chest press 8/8/6
• incline BB chest press 6/6/6
• standing military press 4/0/0 
• shoulder pull downs 6/6/6
• sitting row 8/8/8
• shoulder rolls 10/10/10