*rotator cuff warm up*

Bench 

bar x 5

40kg x 6

60kg x 6

70kg x 3

75kg x 3

80kg 5 x 3

Pause bench

70kg 3 x 5

Assistants

banded skull crushers 3 x 8

incline seated tate presses 3 x 15

seated overhead DB press 3 x 8

face pulls (rope attachment) 3 x 20

upright rows 3 x 15

bicep curls 3 x 15

preacher curls 2 x 8 each arm

Conditioning: 40min run; treadmill