Normal warm-up
Chins - various grips for sets of 3 between bench warm up sets
Bench 135x5,185x3,205x1,215x(1,2,3)x4 - easy
DB Rows 100x3x10 or so supersetted with benches - easy
Alternated standing calf raises 180x10 and roman chairs with 10#x10 for 3 sets while putting away plates
100m sprints x4
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