Back

warmup 1: 5min cardio
warmup 2: cable rows 50 low, 50 med. , 50 high
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dumbbell seated row with shrugs
1. 20 / 20
2. 15 / 20
* 50 leg swings
3. 12 / 18
4. 10 / 18
* 50 plate twists
5. 8 / 10
6. 6 / 8
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close grip lat pulls with back swings
1. 12 / 20
2. 10 / 15
* 50 rope crunches
3. 8 / 12
4. 6 / 10
*  50 rope crunches
5. 15 / 8
6. 18 / 8
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-50 smith lying pull ups