monday:back and shoulders

cardio warmup: stairs 5min
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bar deadlift with d-bell shrug superset
1.15 deads,15 shrugs
2.8-10 deads,20 shrugs
3.8-10 deads, 5 shrug holds (heavy)
4.6-8 deads, 4 shrug holds (heavy)

t-bar row with standing bar military press superset
1.10 t-row, 18 military
2.8 t-row, 15 military
3.18 t-row, 10 military
4.15 t-row, 8 military

back extension seat or machine (whatever you have or prefer)
with hanging leg swings
1.30 back extensions, 12 leg swings then hang till fail
2.25 back extensions, 10 leg swings then hang till fail
3.20 back extensions, 8 leg swings then hang till fail

abs 150 of whatever