misc

warmup: 5min cardio
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routine 1 : 3x
45 sec sprint
20 cable swings
15 decline close grip pushups
15 rope crunches

routine 2 : 3x
farmers walk fail
10 high cable fly
12 weighted dead bugs
8 standing smith military

routine 3: 3x
20 pec dec
leg weight holds to fail
12 side dumbell raises
15 skullcrushers

routine 4: 3x
30 sec sprint
15 pushup to side knees
15 incline tri cable extensions
20 leg swings