Bench Press 2 board – 6’s: 135/61.2, 155/70.3, 175/79.4, 195/88.5, 205/93, 215/97.5
Crunch Ups: 5×20
Competition Grip Bench 3 board – 3’s:  225/102.1, 245/111.1, 255/115.7, 265/120.2, 275/124.7
Legs Up Bench 2 second pause – 3×6: 135/61.2, 140/63.5, 145/65.8

Squat – 5’s: 110.2/50, 154.3/70, 176.4/80, 198.4/90
RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Side bends w/52.9/24 kettlebell: 3×15/side
DB Rows: 3×10/arm  40/18.1

5 minutes bike
Sumo Deadlift – 5’s:  154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 253.5/115, 264.6/120, 275.6/125
Speed Bench: 9×3  135/61.2 (blacks under, doubled on ends)
Bicycle Abs: 5×15/side
Front Squats – 8’s: 132.3/60, 143.3/65, 154.3/70
Competition Grip Bench Press 1 board – 3’s:  145/65.8, 160/72.6, 175/79.4, 190/86.2, 200/90.7, 210/95.3, 220/99.8
Crunch Ups: 3×20
Hypers w/25/11.3: 3×15

Close Grip Bench – 3’s:  132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90
Close Grip Bench 3 board – 3’s:  209.4/95, 214.9/97.5, 220.5/100
Abs on hyper: 5×20
Bicycle abs: 5×12/side
EZ Curl Bar Tricep Extensions: 3×10  59.5/27, 70.5/32, 81.6/37
Chin Ups On Rings: 12×1
EZ Curl Bar Bicep Curls: 5×12  37.5/17

Squat: 10’s  110.2/50, 132.3/60, 154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90
CG BB Shoulder press: 3×20  44.1/20
Snatch Grip Deadlift: 6’s  154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 253.5/115
Inverted ring shrugs: 5×10
Hypers: 5×15
Side Plank: 5×30seconds/side

2 board Bench Press: 5’s  154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90, 209.4/95
3 board Bench Press: 5’s  220.5/100, 231.5/105, 242.5/110, 253.5/115, 259/117.5
Crunch Ups: 5×20
Mini band pull aparts: 3×25
Legs Up 2 second pause bench: 3×6  110.2/50, 121.3/55, 132.3/60

Did this workout really fast because I had to get home for father’s day supper.   Good one though.

5 minutes bike
Squat: 5’s  110.2/50, 154.3/70, 176.4/80, 198.4/90, 209.4/95, 220.5/100, 231.5/105
Side bends w/52.9/24 kettlebell: 4×25
Abs on hyper: 2×50
GHR’s: 4×10
Hypers: 5×20
Plank abs: 10×30 seconds

Speed Bench Press (blacks under, doubled on ends): 9×3   132.3/60
DB Bicep Curls: 5×10 18/8.2
Bench w/bands – 3 board: 4’s  154.3/70, 176.4/80, 198.4/90, 209.4/95, 220.5/100
Kneeling ring abs: 5×15
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
Crunch Ups: 5×20
BB Rows (regular grip): 5×5  99.2/45
Close Grip BB Shoulder Press: 5’s  44.1/20, 55.1/25, 66.1/30, 77.2/35, 88.2/40, 93.7/42.5

Sumo Deadlift: 5’s  154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105, 242.5/110, 253.5/115, 264.6/120
Bicycle Abs: 4×12/side
Front Squat: 3×8  132.3/60
Pfister Hypers w/8/3.6  3×10

RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Abs on hyper: 3×20
Pull Ups on Rings w/slight jump: 10×1
Ab roller: 3×10
30 minutes racquetballl