warmup: 5min armbike
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lat pulldown bar / dead bugs with dbells / low cable row
1. wide 10 / 20 / 30
2. mid 10 / 20 / 30
3. wide 8 / 18 / 25
4. mid 8 / 18 / 25
5. wide 6 / 15 / 20
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lat pulldown close grip / cable crunch / mid row
1. reg 10 / 30 / 20
2. alt 12 / 30 / 20
3. reg 8 / 25 / 18
4. alt 10 / 25 / 18
5. reg 6 / 20 / 15
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* chuck norris till fail
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