Warmups
Treadmill: 6minutes light
Bench Stuff
Ballistic bench: warmups, 52.5(116)x3x4, 42.5(94)x8, x12
Plyometric pushup: BWx4x4
Other stuff
Fatman pullups: BWx20x4
Sully zotmanns: 14x8, 16x8
Leg Curl: warmups, 48x12+5+5
Treadmill: 20minutes hardish
Notes
Quick session. Lower back didn't feel up to much legs so I avoided them slightly. The upper was tired, but everything went fairly well. Trained later in the day, so the gym was full of bro's, got some bizzare looks when I was doing the ballistic stuff.
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