18th
AM
A. close grip bench press; 3, 3, 3, 3, 3, 3; rest 3mins
45x5, 95x5, 135x4, 165x3
185x3 -
195x3 - https://www.youtube.com/watch?v=DbeZ-x_FU0I
205x3 -
205x3 - https://www.youtube.com/watch?v=xj_qDK_giAE
210x3 - https://www.youtube.com/watch?v=FU8rlL9l6t4
210x(2+f) - https://www.youtube.com/watch?v=6X1OCqD9Obg

B. pendlay row 4 sets of 4 heavy @20X1; rest as needed
134x4, 165x4
185x4 - https://www.youtube.com/watch?v=KRXlXNpu5nk
185x4 - https://www.youtube.com/watch?v=aGO2ssgqzTU
185x4 - https://www.youtube.com/watch?v=6Y2cSvzU6Mo
185x4 - https://www.youtube.com/watch?v=gN-cj4fmsx4

C. press build to a max
45x5, 95x5, 135x2
145x1 - https://www.youtube.com/watch?v=BDkoFRxhgIg
155x1 - https://www.youtube.com/watch?v=kwgYohjPIZg
160xf - https://www.youtube.com/watch?v=Sclelo0S4hU
160xf - https://www.youtube.com/watch?v=-buh0dAq5yc

+
3 sets 80-90%
Row 500m
25 HR pushups
25 wall balls 20# 10' target
25 T2B
rest walk 5mins
1 - 4:34 - https://www.youtube.com/watch?v=aS5bySXMRZI
2 - 4:24 - https://www.youtube.com/watch?v=trPAhmXRRtI
3 - 4:52 - https://www.youtube.com/watch?v=jAAmRi5O5Mg

PM
Run 400m 90% effort
rest walk 2-3mins x 7
same pace each run
1 - 1:31
2 - 1:25
3 - 1:26
4 - 1:22
5 - 1:22
6 - 1:21
7 - 1:18