Chest and Back

warmup 1: abs class
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warmup 2 : smith lying pullups 50
                  50 pushups
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Deadlifts with incline hammer strength alternating
1. 14 / 18 total
2. 12 / 16
3. 10 / 14
4. 8 / 12
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tbar row with hammer wide chest
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
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flat bench with pullups
1. 10 / 8
* 20 leg swings
2. 8 / 8
* 20 rope crunches
3. 8 / 7
* 20 leg swings
4. 6 / 7
* 20 rope crunches
5. 6 / 6
* 20 leg swings
6. 4 / 6
* 20 rope crunches