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warmup 1: stairs 5min
warmup 2 : 25 pullups
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close grip row with row deadlifts
1. 15 / 20
2. 12 / 18
* 30 leg swings
3. 10 / 15
4. 8 / 12
* 30 leg swings
5. 6 / 10
6. 6 / 8
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shrugs
1. 12
* 20 plate twists
2. 10
* 20 plate twists
3. 8
* 20 plate twists
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behind the neck lat pulls with low cable row
1. 12 / 25
2. 10 / 20
3. 8 / 15
4. 6 / 10
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150 crunches