Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
225x1
235x1
245x1 (pr)

For time
25 Bench Presses - 185
40 Cable Rows - 34
Time:  11:35

Wide Pulldown
34x8
36x8
38x8

Leg Elevated Crunch - 3x10

DB External Rotations - 3x12....15s

Niec pr on the bench presses, it was one slow rep though.