Flat BB Bench 135x8, 155x8, 165x6, 135x4
Incline BB Bench 95x8, 115x8, 125x6
DB Fly 40x8, 40x8, 45x8
1 arm DB row 50x8, 60x8, 60x8
Pull up over hand grip 5 w/ ast., 3 w/o ast., 4 w/ ast.
Machine Row 155x10, 170x6
Ran 10 minutes at 4.8 mph did 3 sprint intervals at 9+ mph, cooled down 5 min.
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