Warmups
Band pushdowns, band st arm row, band press: 2mx12x3
Main
Bench(paused): warmups, 112.5(248)x8, 125(275)x7, 135(297)x6, 147.5(325)x5, 157.5(347)x4, 170(374)x3x2, 180(396)x2x2, 192.5(424)x1x2, 180x2x2, 170x3x2, 157.5x4, 147.5x6, 135x8, 125x10, 100(220)x12
Db Flyes: 16.5x10x5
Other
Cycle: 9minutes, warmup, 40(#12/>120rpm)x3, warmdown
Xtrainer: 10minutes(#4/60-70rpm)
Notes
Bench absolutely toasted me. Took the other movements slightly easy.
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