3x10 Shoulder Dislocate
3x10 Front DB Raise @ 30#'s
3x10 Lateral DB Raise @ 30#'s
10x10 Bench Press @ 135, Rest 90s between, Last Set at 155
3x20 Bench Press @ 95# Rest 3 minutes between

Deadlift -
135# - 10
185 -8
225 - 8
275 - 6
315 - 4
365 - 2
315 - 3
275 - 6
225 - 8
135 - 10

Stretch a bit

DU Ladder by 5's up to 25 and back down - 5, 10, 15, 20, 25, 20, 15, 10, 5 - no misses! good for not having practiced these in months, and not using my own rope