151118 Bench Press

Warm up:
5min DROMs
4min AirDyne

A: Bench Press
Establish daily 3RM (#190 x 2)
* Do 1 pull-up with slow negative after each set

B: High Reps
Bench Press #95 x 21-15-9
* Do 1 pull-up with slow negative after each set

C: 5 rounds for time of:

-15 Wall balls

-15 box jump overs