warm up- abs and reverse hyper

Bench press

bar 2 x 10

95 2 x 6

135 2 x 6

155 2 x 5 pause

165 2 x 5 pause

175 2 x 4 pause

assistants

DB pec flys 4 x 12

DB JM press 3 x 10

one arm rope tricep push downs 3 x 15ea.

seated bent leg row machine 3 x 12

behind neck wide grip pull down 3 x 12

seated OH press 3 x 10

plate raises 3 x 12

conditioning: 2.5 mile run