Bench Press
5x (185-205-225-245-225-205-185-205-225-245)
(rest 1:00 between sets) 

3 rounds:
No rest between exercises. 
Barbell BTN Press (95) 12/12/10
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength BTN Press (90) 10/8/7
(alternate rounds with a partner)

Hammer Strength Decline Press 
4x10 (140) 

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/10/10
Hammer Strength Low Row (180) 8/8/8
Hammer Strength Standing Shrug (270) 8/8/8
(alternate rounds with a partner)

Hammer Strength Preacher Curl
(50) 12/10/10/8

Band Triceps Pushdown
(red) 100

Band Pull Apart 
(red) 100