Warm up

Raw Bench

bar + 40lbs chains 2 x 5

95 + 40lbs chains x 5

135 + 40lbs chains x 3

155 + 40lbs chains x 3

165 + 40lbs chains x 1

185 + 40lbs chains x 1

Assistants

football bar w/ chain tricep extensions 3 x 10

straight bar push downs 3 x 15

DB front raises 3 x 10

DB lateral raises 3 x 15

GHD sit up 3 x 20