Chest and Tris

warmup: arm bike 5min
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flat bench 20 , dip 20 , low to highs 20 , seated leg swings 20
flat bench 8 , dips 10 , pullovers 12, hanging leg swings 15
flat bench 15 , dip 15 , low to highs 18 , seated leg swings 20 
flat bench 4 , dips 8 , pullovers 10, hanging leg swings 12 
flat bench 20 , dip 20 , low to highs 20 , seated leg swings 20 
flat bench 6, dips 10 , pullovers 15, hanging leg swings15 

flat bench 10 + hold on last , dips 10 +hold on last , low to highs SLOW 12 , seated leg swings 15 + hold
flat bench 4 + 2 holds , dips 6 + 2 holds , 8 pullovers SLOW, hanging leg swings 3 holds