Speed Bench Football Bar 115lbs doubled over green mini 9 sets of 3 with 3 different grips *the weight may have been a hair on the light side for me but I am pretty weak on that bar so I played it safe
ME triple floor press 225x3 275x3 315x3 Catapult 405x3 495x3
Grenade handle tricep press down 4 sets of 12
Grenade Ball Lat pull down bar 4 sets of 12
Abs 4 sets of 12
Speed bench:
Assistance work:
