DEB
Warm up:
sled
shoulders
Main Event:speedy bench vs chains
-slap on 2-3 chains per side and 40-50% of you max and then smash on 15 sets of 3 reps be fast and explosive and fast. Move your grip out every 5th set.
dips
5 sets of amap
shoulder raises
3 sets of pumpage
lats
3 sets of pumpage