chest and back

warmup: cardio 5min
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bench press with hammer strength rows
1. 20 bench/ 25 rows
2. 8 bench/ 10 rows
3. 6 bench/ 8 rows
4. 4 bench/ 7 rows
5. 2-3 bench/ 6 rows
6. 15 bench/ 20 rows
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alternating hammer wide chest with alternating cable lat pulls
1. 10 each wide chest/ 12 each lat pulls
2. 8 each wide chest/ 10 each lat pulls
3. 7 each wide chest/ 9 each lat pulls
4. 6 each wide chest/ 8 each lat pulls
5. 5 each wide chest/ 7 each lat pulls
6. 4 each wide chest/ 6 each lat pulls
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high cable flys with low rows
1.20 flys / 20 rows
2. 5 holds / 5 holds
3. 3 holds / 3holds