I was busy last night studying for my certification and did not get a chance to write my work out but here it is
Bench press
100kgx3
115kgx3
130kgx3
Push press
70kgx3
80kgx3
90kgx3
Speed squats w/ light bands and off a 18in box
70x3
110x3
150x2
170x2
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