warm up

Bench 

bar 2 x 5

95 2 x 5

135 2 x 5

155 x 4

165 x 3

185 x 2

205 x 1

210 x 2

Close grip bench w/ band

3 x 12

Assistants

single arm rope push down 3 x 12ea.

Scull crushers 3 x 10

yates row 3 x 10

behind neck lat poll down 3 x 12

Bradford press 3 x 8

lateral raises 3 x 12

bicep curls

Conditioning: 1 mile @ 7:40 pace; jog one mile