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: