Bench Press
2×10 @ 45
2×5 @ 95
135 @ 3
8×3 @ 165 (3 grips, start sets on the minute)
Good speed
185×1
225×1
245×1
255×1
All fast
Barbell ext
4×12 @ 45
Pulldowns
5×10 @ 120
Face Pull
4×15 @ 110
Rope hammer curl
2×10 @ 50
20 mins recumbent bike, 130bpm or s
Windy Recycling Day 