warm up

Bench (alternating wide & med. grips)

bar x 6

95 2 x 6

135 2 x 6

155 2 x 6

165 2 x 6

145 2 x 5 pause

assistants

flies 4 x 10

strict press 4 x 10

snatch grip behind neck press 4 x 10

bicep curls 3 x 24

lateral raises 3 x 16

single arm seated rows 2 x 15

tricep pull through 3 x 12

abs

conditioning: row for 20 mins