Misc

warmup 1 : 20 min cardio
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warmup 2: abs class
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flat dumbell / decline pushups
1. 10 - 15
2. 10 - 15
3. 8 - 12
4. 8 - 12
5. 6 - 10
6. 4 - 10
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single arm bar press / single arm pulls / bar crosses
1. 10 each arm / 10 each / 20 total
2. 8 each arm / 8 each / 18 total
3. 6 each arm / 6 each / 16 total
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incline cable tri extensions / low cable crosses
1. 20 / 12
2. 18 / 10
3. 15 / 8