*treadmill
*super series warm-up

Bench

  • bar x 20 x 2
  • 95 x 10
  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 275 x 3
  • 315 x 3
  • 365 x 1
  • 405 x 1 - catapult
  • 495 x 2 - half reps - added Bash
  • 545 x 2 - 2 board
  • 605 x 2 x 2 - 2 board
  • 615 x 1  - 1 board
  • 675 x 2 - 3 board
  • 675 x 0 - face dump

Mid-grip Pulley row

  • 185 x 15 x 3

DB Hammer Curl

  • 50 x 15 x 2
  • 50 x 12

Grip Work

  • 60 x 10 x 4

A huge thanks to Junior, Wilson, Nate and my handoff man, Louie, for all the help and saving my face on the last set. I appreciate all the help from you guys more than you know.

[youtube=https://www.youtube.com/watch?v=wCp54XUCGdw]