Rest Day/Cardio: HIIT Bike for 15 min

Chest and Tri's

Mid Db Press: 2 warms, 85/8,6,6
Flat Bar: 1 warm, 165/8,9
In PIP: 40/12,12
Tri Bar Ext: 2 warm, 70/5
Rope Press: 30/10,10
Ball Crunch: 2 sets