Day 19

A.) Bench

Bench Press (8x3) @ 80%

B.) Three sets of, 

L-Seated DB Shoulder Press x 8
Rest 30s
Strict Chin-Up x 10
Rest 60s

C.) Accessory Work

10-1

Single Arm DB Row

Ex. 10 right arm, 10 left arm, 9 right arm, 9 left arm...down to 1

D.) MetCon (AMRAP) x 15 minutes

250m Row
15 Push-ups