Legs + Random

Triset
Straight Leg Hip Thrust - 4x8
Swiss Curl - 4x8
Bent Leg Hip Thrust - 4x8

Marpo Triset (all at resistance 7)
30 seconds at high
30 seconds at medium
30 seconds at low

For time
Ecomill Run - 0.25, 0.20, 0.15, 0.10, 0.05
Row for Calories - 25, 20, 15, 10, 5
Time: 16:47

Swiss Rollout - 3x15

Upper Body

Trying to find what doesn't bother my shoulder still.

Narrow HS Bench Press
90x8
140x8
140x8
140x8

Cable Row
30x8
32x8
34x8

Smith Machine Rack Lockout
140x5
180x5
200x5
200x5

Single Arm HS Row
180x8
230x8
270x8

Swiss Rollout - 15, 12, 12

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
215x1
225x1

Wide Neutral Pullups - 3x6.....50

Incline Bench Press - 3x8....145

Cable Row
32x8
34x8
36x8

Swiss Rollout - 3x12

This was my first time doing pause bench press, could also be named powerlifting bench press as they require a pause at the bottom of each rep.  It makes the move a hell of a lot harder, as I have gotten 4 reps with 225 before, I am still surprised I was able to go that heavy though, I liked that movement.  The swiss rollouts were tough, I am still slowly going to incorporate core work.