Speed and Shirt Week 4

Warm Up
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Front Raise: 2×15

Core:
Speed Bench: 9×3@220.5/100 + blues
Shirted Bench(new 52 ragex): 3@474/215, 3@489.4/222
3Board: 3@418.9/190, 429.9/195, 440.9/200, 451.9/205
Bent Over Rows: 3×8@187.4/85
Ring Abs: 2×12

Just did some triples in the shirt to work on path and stuff again, I need the practice in the shirt.