6-21 Upper

I started off with a little foam rolling a T Spine mobility.

Incline
135 x 5
225 x 5
225 + 40 pounds chain x 2
225 + 80 pounds chain x 2
245 + 80 pounds chain x 2
225 + 80 pounds chain x 2
225 + 80 pounds chain x 2

I would guess that at the bottom of this only half the chain weight ended up on the floor, maybe a little more. I just wanted to do some lighter pressing but wanted to get a little more out of the top.

Barbell Rows
225 x 5 x 5

I stopped and reset each of these and really tried to focus on pulling with my lats.

Front Raises
20 pounds per hand x 10

These were supersetted with the rows.

Blast strap pushups
5 sets of 10

Jump Rope
These were supersetted with the pushups
150 x 2 sets
100 x 2 sets

I spent less than an hour from start to finish, so this was a pretty quick workout for me. Obviously not a lot of weight was used on anything.