Bench
Speed bench 9x3 @ 80 plus bands
2bd 3x5 @ 110,120,130
3bd 2x5 @ 130,135; 2x3 @ 140,145
Pause bench 2x8 @ 65,75
Abs
Squats
Squats 4x4 @ 205(belt), 215,225,235(belt & wraps)
Polish pulls 4 @ 145,165,175,185
Suitcase dls 3x10 each side @ 75 all sets
Hypers 2x8 with 5 sec pause
Cressey split squats 1 per side 30 sec per side
Abs
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