2 rounds:
20 Band Pull Apart
20 Band Triceps Push Down

Earthquake Bar 
3x15 (44lbs kettlebells)

Flex Cable Row 
3x10 (150)

Bench Press
8(135-185) 1(225) 8(245)

Sling Shot Bench Press
1(275-305-335-335-335)

10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (55-45-35-25)
Dumbbell Shoulder Press (55-45-35-25)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)

4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row

Hammer Strength Decline Press
2x15 (180)

Band Triceps Pushdown 
100 (red band)