Chest and Triceps

warmup
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hammer strength incline / cable rope ext. / cable crunches
1.20 / 20 / 20
2.10 / 10 / 10
3.5 / 5 / 5
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hammer flat press / skullcrushers/ back extensions
1.12 / 12 / 25
2.10 / 10 / 25
3.8 / 8 / 25
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wide chest heavy / overhead cable ext.
1. 8 / 15
2. 8 / 15
3. 8 / 15
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outside:
dbell pushup sides 10 each
dbell push neg 3
GSP hold to fail
burpee 10