bench press 95x10 115x5 130x5 150x7 super set with bw pull ups 4 sets of 6 reps
db military press (using a hammer grip) 25x10 30x10 30x10 30x8 25x10
db row 65x12x4
dips bw 20/10/9/6 total 55 assisted with 10lbs 10/10/10/10/5 total 45
conditioning sprints 5min warm up job 4x300m farleck sprints 5min cool down
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