Strength:

Squat 3-3-3-3-3

225# x3
255# x3
285# x3
315# x3
325# x3

Press
115# x10
115# x5
115# x3

Hammer Strength Incline Bench
2x60# x12
2x60# x10
2x60# x7

Pushups
bw x20
bw x15
bw x12

Rope pressdown
40# x6
40# x6
40# x6

Stretch 10min