Cube W1D4 (free day)

ohp 
45 x30
95 x20 
135 x10 
185 x5 
225 x3 
275 x1 

s/s with kroc rows 
100 x10, 10, 5, 25 /side

kirk shrugs 
135 x8
185 x5
225 x3 x5 

db external rotation 
15 x3 x10 /side

db rear delt fly 
15 x3 x15 

fat bar curls 
45 x100 

tricep pushdowns 
70 x30, 20, 20