warm up

4 board bench– maddog

225 x 3

315 x 3

365 x 2

405 x 2

455 x 2

495 x 2

Bench to chest– rev band; shirt

535 3 x 1

555 2 x 1

585 x 1

Floor press– rev band; raw

445lb 4 x 3

assistants

incline press 3 x 10

overhead DB press 3 x 8

grapplers 3 x 8

javelin triceps (I don’t know what they’re called, but out jav thrower taught me them :D) 3 x 20

Hand stand pushups against wall 2 x 5

abs

hill sprints

warm down