WS4SB

Bench press: 5 at 95, 3 at 115, 3 at 135, 5 at 145lb

Incline DB bench: 10 at 30, 8 at 45, 9 at 45lb

Superset:

Supported bent-over row: 12 at 45, 10 at 70, 9 at 75lb

Seated DB power clean: 3x12 at 25lb

Barbell curl: 3x10 at 45lb

Army abs

25 vertical knee-raises

25 alternating vertical knee-raises

25 vertical knee-raises

25 crunches