a little bit of bench, a little bit of rack and some core to finish the meal.

Bench

Warm up
135 x 5
185 x 5 for two sets

Working sets
205 x 5 for 2 sets
225 x 16 almost 17

Rack pulls

245 x 5
335 x 3
425 x 3
515 x 1
585 x 1 pr
605 x 1 pr
625 x 1 pr!

Chins x 3 for 10 sets

Ab wheel x 10 for 5 sets

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