Misc

warmup: 5 min cardio
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- smith press ( hold top and bottom - close / mid / wide grips ) 6 sets of 10
- cable swings ( hold at bottom - close / mid / wide grips ) 3 sets of 15
- hanging knee ups ( hold at top - normal / side to side ) 4 sets of 10
- cable low to high ( hold at the top ) 2 sets of 12
- shrugs ( hold at top ) 3 sets of 10
- dead bugs ( hold at top ) 3 sets of 12
- mid cable flys ( hold at front ) 2 sets of 15