friday: misc

warmup: 200 calf raises light weight
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d-bell pullovers with seated shoulder flys
1.20 pullovers 20 flys
2.15 pullovers 15 flys
3.12 pullovers 12 flys
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cable high flys with shoulder raises (d-bell)
1.25 flys 12 raises
2.18 flys 15 raises
3.15 flys 18 raises
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12 to 5's
-pushups
-wide grip trip extension
-cable curl
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20 bench pressses HEAVY