misc

warmup : 5min cardio
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olympic bar pullovers (to press if can) with free weight dips
1. 12 / 30
2. 10 / 25
3. 10 / 20
4. 8 / 15
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cable swings with  rope curls
1. 20 / 20
2. 10 / 18
3. 8 / 8
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free motion alternating lat pulls with incline skulls
1. 16 total / 12
2. 14 / 10
3. 12 / 8
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200 calfs
200 machine rows or band rows