warm up
bench press
8x135lb
2x8x145lb
6x150lb
db rows
2x10x40lb
10x45lb
10x50lb
db shoulder press
3x10x40lb
upright rows
3x10x45lb
abs and back
grip work
3xfarmer walks @ 40lb to fail
20 minute treadmill run at 7 minute mile pace
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