Light Glutes + Back & Shoulders + Core

Mobility Warm Up

DB Incline Rear Delt Raise / DB Incline Chest Flys
3x5lbsx20 / 3x10lbsx12

BB Hip Thrust on bench (no touching ground)
135lbs x 30 - broken into 10-7-5-4-4
135lbs x 30-broken into 15-10-5
135lbs x 30- broken inti 15-10-5

Note: The bench might equivalent to 6 risers. I couldn't have the weight touching down the floor or it'd be too uncomfortable. Regardless those 3x30 reps with 135lbs burned quite good. Last 2 sets were the best while first set I got burnt out a bit too soon.

T Row Bar (ab pad) -focused pulling from lats
30lbs x 12
32.5lbs x 12
32.5lbs x 12- hard last 2

Hammer Wide Lat Pulldown
3x52.5lbs x 10 - hard last 2 reps

One Arm DB Row
3x30lbsx10@each

Rev crunch 3x15

DB Arnold Press / bike abs
15lbs x 15 /30
15lbs x 10/30
15lbs x 10/30

Standing DB Side Delt Raise / lying leg raise
7.5lbsx12 / 15
7.5lbs x 15/ 12
7.5lbs x 15/15

RKC plank
3x20 sec