Chest and Shoulders

warmup: 5min cardio
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dumbell flat press with snatch / press
1. warmup set
2. 8 / 8
3. alternating 7each / 10
4. 6 / 12
5. alternating 5 each / 12
6. 4 / 15
7. alternating 10 each / 7
8. 20 / 6
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smith incline press with plate raises
1. close grip 10 / 12
2. mid grip 10 / 12
3. wide 10 / 15
4. close 6-8 / 15
5. mid 6-8 / 18
6. wide 6-8 / 18
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-abs 250