start at aprox 75% of max, but be ready to adjust quickly if needed. You may go up, down, or even skip a set if needed, but you should be aiming to be as consistent as possible. Score is total weight moved, but the training stimulus is what matters!
3 sets each
x10 dumbell chest flys
x8 skull crushers
3 x 20 sec per side lunge iso hold – rear knee 1 inch from ground