warmup: 5min rows
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single cable tri routine :
50 each arm front
50 each arm side
50 each side overhead
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pullovers to press / pec dec / plate twists
1. 15 / 12 / 20
2. 12 / 15 / 20
3. 10 / 10 / 20
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mid cable row / dip machine / plate twists
1. 20 / 8 / 18
2. 15 / 10 / 18
3. 12 / 12 / 18
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100 decline press / 100 incline flys
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