Warm Up

Bench

bar x 5

95 x 5

135 x 3

165 x 2

185 x 1

slingshot–>

225 x 1

shirt–>

275 x 2 (3 bd)

315 x 1 (2 bd)

shirt & reverse band (1 bd)–>

405 x 1

455 x 1

475 x 1

500 x 1

NO BOARD; TO CHEST

500 x 1

assistants

close grip bench 2 x 14

tricep extension 2 x 12

bicep curls 3 x 12

rope push downs 3 x 10

warm down

conditioning: 35 minute run; 30sec ON 1min OFF