warm up

Bench Press- Pause

bar 2 x 5

95 2 x 5

135 2 x 5

165 2 x 5

175 2 x 5

185 2 x 5

Incline close grip Press

115 4 x 5

assistants

rolling DB jm press 4 x 10

fat bar push down 3 x 15

banded lat pull machine 4 x 10

reverse grip pull down 3 x 15

cable lateral raises 3 x 12ea.

cable curl bar curls 3 x 15

conditioning: 1 mile @ 8min pace. 6 sprints