strength

Bench Press:
Warmup: 5 @ 95, 115, 135
6 @ 155
3 x 6 @ 160
1 x 5 @ 160
1 x 5 @ 155

Weighted Dips:
6 @ +25, +35, +45
3 x 4 @ +70

Alternate Med Ball Plyo Pushups:
3 x 10