I was indisposed on Wednesday and could not post, however if you are following the training then Bench would have been done with 5x3x1 reps and then the appropriate accessory movements and then light conditioning afterwards.
Training:
Squat 5x3x1
Weighted sit-ups 4x10-12 resp
Good mornings 4x10-12 reps
Rest 5-10 minutes
3x400 meter sprints
2 minutes rest between each sprint
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