Little Bench Press Action

Warmup:
400 m run/5 ring rows/10 ring dips/15 knees to elbow/20 supermans/25 wallball

then we started with some pull up skill work.  Practiced butterflies for a good 20 minutes.

Then we did 5 sets of 5 on the bench press, increasing in weight each set.
I started with 155, and increased by 10#s each set through 5.

Finished it off with 5 rounds of 200 m sprints, but i could only hang for 2.  Having some knee issues when i sprint.  Feels like I have some IT band issues to work on.