upper body

rollout
warm up circuit

bench(raw)
worked up to a single at 330

2 board w/sgl ply shirt
did 5x3 ended at 435

banded pull ups 3x8
weighted dips 3x6, 10,25,45#s
high to low rev cable fly 3x15
piston tris 1x20
ext rot 2x12

conditioning sled drag(various different positions) x15min