Spoto Press 6 sets x 4 reps - aim to increase weight from last week
Pull-Up - 6x4 - pause at top of pull-up
Tempo Press - 5RM with 3 second pause overhead and 3 second pause on shoulders
Two Arm DB Row with pause at contraction - 2x6
Reverse Curls with "Fat Grip" - 3x12
Band Pull-Apart - 3x40
Carry some heavy shit around the block. You choose.