Football Bar Bench Press
5(135-185-205-225)
Multi Grip Set: 7(185) 7(185) 7(185) (close-medium-wide)

4 rounds:
12 Hammer Strength Shoulder Press (140)
8 Tempo Lateral Raise (:04 ecc) (20)
12 Flex Seated Dip (330)
(rest 1:30 between rounds) 

Plate Raise
15(45) 12(45) 10(45) 8(45) 

Tempo Rope Triceps Pushdown (:04 ecc)
12(70) 10(80) 8(90)