Chest and Back

warmup 1: 5min cardio
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warmup 2: -100 low to highs ( 50 each arm) / 100 cable deads on row machine
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smith flat bench with lat pulldowns
1. 20 / 12
* 15 plate pushes front
2. 12 / 10
* 15 plate pushes up
3. 8 / 8
* 15 plate twists
4. 8 / 8
* 15 plate pushes front
5. 6 / 6
* 15 plate pushes up
6. 4 / 4
* 15 plate twists
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incline dumbell with mid cable row
1. 12 / 25
* rope crunches 30
2. 10 / 20
*  rope crunches 30
3. 8 / 18
*  rope crunches 30
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decline bench with back extensions
1. 12 / 25
* hanging swings 20
2. 10 / 20
* hanging swings 20
3. 8 / 18
* hanging swings 20