Chest
DB Fly - 12 reps @ 55lbs
Bench Press - 12 reps @ 195lbs
Dip, Negative Only - 12 reps (8 seconds)
Push Up, AMRAP then, Negative Only - 20, then 12 negative reps (8 seconds)
Rest 2 minutes
Back
BTN Chin Up - 12 reps
Underhand T-Bar Row - 12 reps @ 90lbs
Bent-arm Pull Over - 12 reps @ 60lbs
Pull Up, AMRAP then, Negative Only - 12 reps (8 sec)
Cash Out:
Bench Press - MAX reps @ 225lbs - got 4.
AVG HR - 125 BPM
MAX HR - 153 BPM
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