warm up

Bench- slingshot w/ chains

bar 2 x 5

bar + 66lbs chains x 5

95lbs + 66lbs chains x 5

115lbs + 66lbs chains x 3

135lbs + 66lbs chains x 3

slingshot—>

185lbs + 66lbs chains 2 x 3

205lbs + 66lbs chains 2 x 3

215lbs+ 66lbs chains 2 x 2

Assistants

close grip bench with chains 3 x 12

rolling DB tricep extension 3 x 10

wide grip lat pulldown 3 x 10

wide grip seated cable row 3 x 12

arnold press 3 x 12

band pull aparts 3 x 30

conditioning– 2.8 mile run