Back

warm-up : 10 min incline walk
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High rows with behind neck lat pulls
1.15 / 15
2.12 / 18
3.18 / 12
4.10 / 10
5.8 / 8
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Back extensions with plate swings side to side
1.15 / 20 total
2.12 / 18 total
3.10 / 16 total
4.20 / 10 total
5.24 / 8 total
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Cable side crunches with plate shrugs
1. 15 each / 25
2. 12 each  / 20
3. 10 each / 18
4. 8 each / 15