Flat dumbbell press (4) warm up sets (Top set was 150 lbs x 14)
Hammer strength decline press (3) feeder sets, 5 pps x 13/4 pps x 8/3 pps x 12 (Drop set)
Landmine press (3) feeder sets, (4) 25's on the bar x 25 (I didn't want to do that many feeder sets, but I have not done these in years and was trying to get a feel for the movement and weight needed to make it worth it. I should have gone up in weight, but these actually felt really great. Thanks IronSoul for reminding me of these.)
Incline dumbbell fly stretch 60 seconds
Single arm cable pull downs (5) feeder sets, 95 lbs x 22/10/6 (15 breath rest pause between working sets.)
Cable side laterals (4) warm up sets (Top set was only 20 lbs x 20. I have gone up to 35 lbs on this stack before, but it felt sticky as hell. Should have brought some spray silicone to the gym with me.)
Smith machine military press (3) feeder sets, 275 lbs x 8/225 lbs x 8/185 lbs x 8 (Drop set)
T-bar rows (5) feeder sets, 8 plates x 15 (Felt super light in the beginning, but really heavy towards the end. I focused on staying on plain and not straightening out as I got tired. Brutal. I was pretty much done after this.)
Hanging pull up stretch 60 seconds
Hanging lat stretch 30 twists
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds