warm up: Reverse hyper and abs

Bench- sling shot and chains

bar 2 x 5

95 2 x 5

95 + 80lbs chain x 4

115 + 80lbs chain x 3

135 + 80lbs chain x 3

slingshot–>

185 + 80lbs chain 2 x 3

205 + 80lbs chain 4 x 3

85lbs + 80lbs chain 3 x 10 close grip bench

Assistants

banded tricep pushdowns 3 x 40

DB flys 4 x 10

close grip landmine row 3 x 10

close grip pull down 3 x 10

lateral raises 3 x 12

fat bar front raise 3 x 10

conditioning: 2.7mi. run