Back and Abs

Warmup: 5min cardio
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cable lat pulldown alternating with hanging leg swings
1. 30 total pulldown / 15 swings
2. 20 total pulldown / 15 swings
3. 18 total pulldown / 12 swings
4. 40 total pulldown / 12 swings
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t-bar row with back extensions / crunches
1. 10 / 15 / 20
2. 8 / 20 / 12
3. 6 / 18 / 10
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seated shrugs with single cable mid row
1. 15 / 12
2. 12 / 15
3. 10 / 18
4. 8 / 20
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remainder of time:
- rope crunches 18
- 45 sprint
- arm swings 15