Upper Body

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x3
225x2
225x2

4 Rounds for time
10 DB Bench Press - 70s
10 Wide Grip Pullups
Time: 9:17

Cable Row
38x8
38x6
38x6

Pallof Press - 3x8......30

Band External Rotation - 3x12

Still a little weak feeling, both doubles at 225 were really tough.