Bench press
Set 1: 25 light reps
Set 2: 15 reps 3/4 range. no lock out
Set 3: 3 half reps + 2 full reps x 4
Set 4: 10 heavy full reps
Set 5: 10 heavy deopset 10 reps dropset to failure
Then..,
3-4 rds
50 / 40 cal row
30 abmat sit-ups
10 DB oh lunge 50/35
Rest 2-3 min between
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