Dynamic effort upper/lower

warm up: bike 10 minutes; stretch

speed bench
40kg + 20kg chain 10 x 3 
DB benchpress 4 x 10
football bar skullcrushers 4 x 10
supinated row on smith 4 x 10
shoulder press machine 4 x 10 + 1AMAP
Speed squat (box)
40kg+70kg bands 5 x 3
sissy squat with SSB 4 x 10
GHR w/band 3 x 15 
back extensions 3 x 15
decline sit ups 2 x 20
oblique twists 3 x 20ea.
conditioning: 8 incline sprint intervals on treadmill