Still felt a little weak from being sick. Worked on tightness and acceleration for my bench with out letting my shoulders pop out.

Bench:

  1. Flat bench 135x5x10
  2. pec deck 50x5x20
  3. Cable tricep ext. 5x20
  4. Lat pull downs wide 5x20
  5. Weighted ball shoulder press 5x20
  6. Low row wide grip 5x20

Abs :

  • Weighted crunches 3x25
  • Bicycles 3x25
  • Russian ball twist 3x25

Cardio intervals : 4 rounds

  • 30 kettle bell swings
  • 1min bike
  • 4 cave man's rope pull