warmup: 5 min cardio
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deadlifts 65
incline bar 75
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smith flat bench with hammer strength lat pulldowns alternating
1. 15 flat with 12 each arm lat pull
2.12 flat with 10 each arm lat pull
3.8-10 flat with 8 each arm lat pull
4.6-8 flat with 6 each arm lat pull
5.4-6 flat with 4 each arm lat pull
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close grip row (slow and deep stretch) with heavy pec dec
1. 10 row with 8 pec dec
2.8 row with 6 pec dec
3.6 row with 5 pec dec
4.5 row with 4 pec dec
5.4 row with 3 + hold pec dec
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*if time abs ball toss
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