warm up

Bench Press– reverse band Football bar

bar 2 x 5

36kg 2 x 5

56kg 2 x 5

reverse band–>

76kg 2 x 3

96kg 2 x 2

106kg x 2

123kg x 1

drop set 76kg 4 x 12

assistants

rope push downs 3 x 18

bicep curls 3 x 18

straight arm push downs 3 x 15

close grip seated cable row 3 x 10-12

Arnold press 3 x 12

cable rear delt pull aparts 3 x 25

conditioning: 2 mile run at moderate speed and 15 minutes of sprint intervals